Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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

Skill: Pulling Power:

5 x Max load dead-hang pulllup then 5 x Chin over bar hold for 20 seconds

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

WOD: 10 min Cap:

12-9-6

Deadlift @ BW,

Bench Press @ 75% BW,

Thrusters @ 50% BW

Warmup: 10 minutes - not for time:

10/8 calorie ski erg,

10 Single Leg DL,

10 Pallof Presses

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

Strength: OTM x 10 Minutes:

3 Power Snatches

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

WOD: for time:

50 Single Arm Hanging DB Clean & Jerks,

40 calorie row,

30 Single Arm Hanging DB Clean & Jerks,

20 calorie row

——————————————

Endurance: Meet at ECF @ 530 am

Sandbag Mile!

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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

Strength: OTM x 10 Minutes

3 Power Jerks

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

WOD: 4 rounds for time:

400 meter run,

12 push presses,

12 pullups