Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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

Strength: Snatch Grip Deadlift with 1 second pause @ knee 6x3

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

WOD: For Time:

800 meter run then,

3 rounds of

16 alternating DB Snatches 55/35#,

16 Box Jumps 24/20" then,

800 meter run

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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

Strength/Skill: 8 x Complex

(1power clean + 2 Front Squats + 1 Squat Clean)

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

WOD: 10 Minute AMRAP:

5 Dips,

10 Wallballs,

15 Situps

————————————————-

Endurance: Meet at ECF @ 530 am

5 Rounds for Time:

Assault Bike 2 miles

Run Around the Building!

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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

Strength/ Skill: 8 x Complex

1 Shoulder Press + 2 Push Presses + 3 Jerks

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

WOD: 3x 3 Minute AMRAP with 2 minutes rest between:

6 Single KB Push Press (3 each side),

6 GI Janes