Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB step-ups,

12 calorie bike or rower

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Strength: Back Squat 10-8-6-4-2

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WOD: “Fran”

21-15-9 of

Thrusters 95/65#

Pullups

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Endurance: Meet at ECF @ 530 am

On the 2 minute for 40 minutes

5 pullups

5 Burpees

1 Dumpster Dash

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%)

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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