Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

++++++++++++++++++++++++++++

Strength: Power Clean 5!

++++++++++++++++++++++++++

WOD: Teams of 2: 15 minute amrap:

1 Power clean 135/85 + 1 Ring dip, 2 Power clean + 2 ring dips

… add 1 rep until time is called

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Endurance: Meet at ECF @ 530 am

30 MInute AMRAP:

Dumpster Dash x 1,

GHD Situps x 2,

Double Unders x 3

--> Add 1 rep per round until time is called

Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

+++++++++++++++++++++++++++

Strength: Deadlifts 5! ~ Increasing weight

+++++++++++++++++++++++++++++++++++

WOD: For Time

21-15-9 of

Deadlift 225/155#

Box Jumps 24/20”

Warmup: 12 minutes of:

10 Reverse lunges,

10 hip swings (per leg),

10 meter bear crawl,

10 Plank postition shoulder taps

++++++++++++++++++++++++++++

Strength: Bench Press 5! ~ Increasing weight

++++++++++++++++++++++++++++++++++++++

WOD: 4 Rounds for Time:

800 meter run,

30 KBS 55/35#

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Endurance: Meet at ECF @ 530 am

4 x 1 mile run ~

rest 1: 3 minutes

rest 2: 2 minutes

rest 3: 1 minute