Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

Strength/Skill: Snatch Grip Deadlift 5x3

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

WOD: For Time:

75 Lunges,

100 Burpees,

150 Situps

Warmup: 3 Rounds of:

8 Close Grip Bench,

8 seated DB Press,

8 Flat Bench Flies

8 Calorie Assault bike

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

Strength: Bench Press 5x3

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

WOD: 5 Minute AMRAP:

5 KB Push Jerks,

5 Pullups

Rest 2 minutes,

3 Minute AMRAP:

6 Plank Ups,

6 Dips

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Calorie Row

10-meter sprints

Warmup: 3 rounds ~ not for time:

6 Calorie Assault Bike

6 Front Rack Reverse Lunges,

6 Weighted Hip Extensions,

6 banded donkey kickouts

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

Strength: Back Squat 5x3

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

WOD: for time:

1000 meter row, then

3 rounds of

20 Alternating Single Arm DB snatches 50/35#,

30 Pushups, then

1000 meter row