Warmup: 12 minutes of:

10 meter runs x 6,

Hip Extensions x 8,

Goblet Squats x 10,

Single Unders x 12

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Strength: Hang Squat Clean 3x6

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WOD: For Time:

10!

Thrusters 95/65#,

Toes to Bar

Warmup: 3 minutes on Assault bike then,

3 Rounds of:

10 plank position shoulder taps,

10 curl ups,

10 walking lunges,

10 ring rows

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Strength: OHS 3x6

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WOD: "Nancy"

5 Rounds for Time:

400 meter run,

15 OHS 95/65#

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Endurance: Meet at ECF @ 530 am

10 Rounds for Time:

6 Burpee Box Overs,

12 Jumping Lunges,

24 Double Unders,

1 Run around the Building

Warmup: 12 minutes of:

10 Banded Deadlifts,

10 meter prowler push,

10 KBS,

10 Single Legged KB deadlift (5 each leg)

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Strength: Snatch Grip Deadlift 6x6

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WOD: For Time: 20-10-5:

Deadlift 225/155#,

Bar Facing Buprees