Warmup: 10 minutes of:

10 calorie bike,

10 reverse hypers,

10 hip swings (on each leg),

10 burpees

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Strength: OTM x 10 minutes:

3 Front Squats

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WOD: 7 minute amrap:

27 DU's

7 power clean 155/105#

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Endurance: Meet at ECF @ 530 am

1 mile row, 2 mile run, 1 mile row

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OTM x 10 Minutes

3 Power Cleans

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WOD: For Time:

20 Thrusters 75/55#,

30 Snatches 75/55#,

40 Calorie Assault Bike

Super Saturday

6 Rounds for time:

400 meter run,

3 rounds of Cindy,

10 Power Cleans 95/65#

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Sunday

Sunday Funday @ 8 am

5x3 Tempo Front Squat

WOD - 4 Rounds for Time

10 DB Deadlift

10 DB Hang Clean

10 DB Push Press

10 DB Burpees

15/20 Cal Bike

Open Gym @ 9 am