Warmup: 10 minutes of:

8 Scap Pushups,

8 KBS,

8 single arm db press (4 each side),

8 frog hops,

30 second plank hold

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Strength/Skill: Snatch - On the 4 minute x 5 rounds --> 6 reps

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WOD: 2 Rounds for Time:

50 calorie bike,

50 Alternating Single Arm DB Snatches 45/25#,

50 calorie row

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Endurance: Meet at ECF @ 530 am

100 calorie bike,

100 lunge steps,

100 calorie row,

100 Medball situps,

2 mile run

Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single Leg Romainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

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Strength: Deadlift - On the 4 minute x 5 rounds --> 6 reps

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WOD: 21-15-9 of:

Deadlift 225/155#,

Box Jumps 24/20"

Warmup: 4 rounds of:

6 chin-ups,

12 dips;

3 rounds of:

KB Pullovers x 6,

Single Arm KB Flat Bench Press x 6 (each arm)

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Strength: Bench press -

On the 4 minute x 5 rounds --> 6 reps

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WOD: Death by Hang Squat Cleans 95/65#

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Endurance: Meet at ECF @ 530 am

Death by 10 Meter sprints x 2