Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Strength: Hang Power Clean: 6x6

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

WOD: 10! of

KBS 70/55's,

2xDU's

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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

Strength: Back Squat 3x10

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

WOD: 3 Rounds for Time:

400 meter run,

12 Front Squats 135/95#,

12 Box Jump and Overs

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Endurance: Meet at ECF @ 530 am

"Griff"

For Time:

800 meter run,

400 meter backwards run,

800 meter run,

400 meter backwards run

Warmup: 3 minutes on rower,

10-12 Shoulder Pass-throughs and 8's,

OLY bar hip thrust x 6,

OLY bar roll-outs x 6,

Alternating Single arm DB press x 6 (each side)

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

Strength/Skill: 20 minutes practice

Toes to Bar or Knees to Elbows

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

WOD: 12 Minute AMRAP:

21 Push Presses 75/55,

15 Snatches 75/55#,

9 T2B