Warmup: 10 minutes of:

200 meter row,

10 ab mat situps,

10 ring rows,

10 seated plate raises to over-head

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

Strength: Bench Press 5x5

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

WOD: OTM x 20 Minutes:

Odd minutes: 6 burpee pullups,

Even minutes: 6-10 dips

Warmup: 2 Rounds of:

Banded Hip Flexors x 10,

Seated Leg Extension with Medball x 10,

Lying Leg Curls with Medball x10,

Banded Kickouts x 10 (each leg)

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

Strength/ Skill: Squat Cleans 12x1

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

WOD: 10! of

Squat Clean 155/105#,

GHD or Weighted Situps

——————————————————-

Endurance: Meet at ECF @ 530 am

30 Minute AMRAP:

Obstacle Course

Warmup: 12 minutes of:

12 jumping jacks,

12 single arm kb suitcase deadlift (6 per side),

12 Single KB Box Step-ups,

12 calorie Ski Erg,

12 Reverse Hypers

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

Strength: Hex Bar Deadlift or Deficit Deadlift: 5x5

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

WOD: 5 Minute AMRAP:

1 Deadlift @BW + 1 T2B,

2 Deadlifts + 2 T2B....

unitl time is called,

Rest 2 minutes then,

5 Minute AMRAP: 1 KBS + 1 Pushup,

2 KBS + 2 Pushups...

continue adding 1 rep until time is called