Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Deadlift 5x4

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WOD: 12-9-6 of

Calorie Row,

Deadlifts 225/155#,

HSPU's

Warmup: 3 Rounds of:  

3 forward rolls,  

6 Bulgarian Split squats,  

12 Reverse Lunge Steps 

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Strength: Back Squat with 3 second tempo down, 1 second in the bottom: 5x5 

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WOD: 5 rounds for time:  

30 step ups,  

20 DU's,  

10 burpees, dumpster dash 

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Endurance: Meet at ECF @ 530 am 

10 rounds for time:  

30 step ups,  

20 DU's,  

10 burpees,  

dumpster dash 

Warmup: 3 Rounds of:

KB Floor Presses x 10,

Kneeling KB Round the world x 10,

KB bent over flies x 10,

Ball over Bar x 10

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Strength: Push Press 4x5

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WOD: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press