Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength/Skill: OTM x 18 minutes:

1~2 Cleans (stay below 90%)

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

WOD: For Time:

200 meter run,

21 Deadlifts 225/155#,

21 Toes to Bar,

400 meter run,

15 Deadlifts,

15 T2B,

800 meter run,

9 Deadlifts,

9 T2B

Super Saturday

15 minute AMRAP:

5 S2OH 115/75#,

10 Deadlifts 115/75#,

15 Box Jumps 24/20"

rest 5 minutes

4 minute AMRAP:

Max Rep Squat Clean & Jerks 155/105#

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Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Team Rugby Training @ 9 am

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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

Strength/Skill: 15 minutes to work up to a heavy Clean

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

WOD: 6 Rounds for Time:

3 HSPU's,

9 hang clean 135/95#,

24 DU's,

Row 200 meters