Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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Strength: Back Squat 6x3

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WOD: 3 Rounds for Time:

20 KB Front Squats,

15 Pullups,

50 DU's

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Endurance: Meet at ECF @ 530 am

5 Rounds of:

4 minute AMRAP of

Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bent-over rows,

12 banded push downs

12 calorie row

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Strength: Shoulder Press 6x3

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WOD: OTM x 20 Minutes:

ODD Minutes: 6 burpee toes to bar,

Even Minutes: 6 Devils Press 35/20#

Warmup: 10 minutes of:

10 lateral bench step overs,

10 Scap Pushups,

6 Heaving Snatch Balance,

10 calorie row

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Strength/skill: OTM x 12 minutes

2 Snatches

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WOD: 10 minute AMRAP of

1 Calorie on Assault Bike + 1 Clean & Jerk 115/75#

*increase by 1 rep each round until time is called