Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bent-over rows,

12 banded push downs

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

Strength: Unstable Bench Press with banded KB’s 6x3

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

WOD: Amrap 11:

Power cleans 15 reps @ 135/95,

Power Cleans 15 reps @ 155/105,

Power Cleans 15 reps @ 185/135

Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single LegRomainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

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

WOD: Teams of 2 Athletes - For Time:

800 meter run,

30 Thrusters 75/55#,

800 meter run,

30 Thrusters 95/65#,

800 meter run,

30 Thrusters 115/75#

*both athletes must run

**partican bar bell work as needed

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Endurance: Meet at ECF @ 530 am

10 Rounds of:

10 Calorie row,

10 Bench overs,

10 Decline pushups,

1 Dumpster Dash

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