Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Strength: Push Press 5x5

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

WOD: 6 Rounds for time:

6 chin-ups,

12 dips,

15 pushups,

30 Single Unders

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Endurance: Meet at ECF @ 530 am

OTM x 24 Minutes

100 meter sprints

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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

Strength: Deadlift 5x5

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

WOD: 15-12-9-3 of

Suitcase Deadlifts,

Box jump and overs

Warmup:

20 double KB Front Squats,

10 Pushups

20 Calorie Bike

15 Double KB Front Squats (add weight),

15 Pushups

15 Calorie Bike

10 Double KB front Squats (add weight)

20 Pushups

10 Calorie Bike

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

Strength: Bench Press 5x5

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

WOD: 8 Minute AMRAP:

8 KBS,

8 ab mat situps,

8 cal row

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Endurance: Meet at ECF @ 530 am

25 MInute AMRAP:

Run around the building then,

3 rounds of 8 kbs,

8 ab mat situps,

8 cal row