Warmup: 4 Rounds ~ Not for Time:

Row x 300 meters

Deficit Deadlift x 3,

Hanging Leg Raises x max reps,

Banded Monster Walk x 20 steps

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Strength: Front Squat 6x3

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

WOD: 4 Rounds for Time:

400 meter run,

15 KBS 70/55#,

10 Pullups

Warmup: 10 minutes of

10 cal ski erg

8 pushups

6 KBS

4 Burpees

2 Forward rolls

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Body Building: Super Set x 5 Rounds:

Bench Press x 6,

Dips x 10,

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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WOD: For Time:

2K Row,

**Top of each minute - 5 weighted situps

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Endurance: Meet at ECF @ 530 am

For time:

5xBld, 10 situps,

4xBld, 20 situps,

3xBld, 30 situps,

2xBld, 40 situps,

1xBld, 50 situps

Warmup: 5 Rounds of

Bike x 10 cals

Clean High Pull x3,

Chin-ups x10,

Barbell Bent Row x15,

Walking Lunge x14/leg

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

Strength/Skill: Hang Clean 10x2

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

WOD: "Grace"

30 Clean & Jerks for time 135/95#