Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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

Skill: Pulling Power:

5 x Max load dead-hang pullup then

5 x Negative Pullups x 5

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

WOD: For Time:

1000 meter row,

30 Alternating DB Snatches 55/35#,

30 Pullups

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Endurance: Meet at ECF @ 530 am

On the 3 minute x 12: row 500 meters

Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box Step-ups,

200 meter ski erg

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

Strength: Squat Cleans 6x3

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

WOD: 5 Rounds for Time:

6 Power Cleans,

12 Box Jump and Overs 24/20",

500 meter Row

Warmup: 6! of

Medball clean + press,

Medball Russian Twist,

Calorie Bike

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

Strength: Shoulder Press 5x5

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

WOD: OTM x 15 Minutes:

12/10 Calorie Bike,

12 DB Renegade Row,

12 DB Shoulder to Overhead

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Endurance: Meet at ECF @ 530 am

Endurance:1x(50 burpees +run around the building),

2x (40 ab mat situps with + run around the building),

3x(30 pushups + run around the building),

4x(20 KBS 55/35# + run around the building)