Warmup: 4 Rounds of

5 pullups,

10 pushups,

15 Ab mat situps

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

Body Building: Super Set x 5 Rounds

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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

WOD: 12 Minute AMRAP:

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

————————————-

Endurance: Meet at ECF @ 530 am

30 Minute AMRAP:

8 KB Goblet Squats,

8 Single KB Front Rack Lunge Steps,

8 Burpees over KB

with both partners running around the building after each round

Warmup: 3 Rounds of:

Ski Erg x 10 Cals

KB Goblet Squats x10,

KB RDL x10,

KBS x10

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

Strength: Deadlift 6x3 ~ 1 Second pause at knees - up and down

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

WOD: 21-15-9 of

Deadlifts 225/155#,

Box Jumps 24/20"

Warmup: 3 Rounds of

10 Calorie Row

Pullups x10,

1-Arm DB Row x15 per arm,

Walking Lunge x12 per leg

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

Strength: Clean High Pull 5x3, Hang Power Clean 10x2

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

WOD: 10! of

Power Cleans 135/95#,

2x DU's,

Dumpster Dash after each round

—————————————————

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run