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 pulllups then

5 x Negative Pullups x 5

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

WOD: 20 minute AMRAP:

9 Power Cleans 95/65#,

9 pullups,

9 knees to elbows,

Dumpster Dash

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Endurance: Meet at ECF @ 530 am

For time:

100 cal row,

100 cal bike,

100 10 meter sprints

Warmup: 10 minutes - not for time:

10/8 calorie ski erg,

10 Single Leg DL,

10 Pallof Presses

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

Strength/Skill: Squat Clean 6x2

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

WOD: On the 2 minute x 12 rounds of:

1 clean + 1 Front Squat + 1 Jerk + 6 burpees

Warmup: 3 minutes on bike then,

3 rounds of

6 pushups,

KB row x 6 (each arm),

Single Arm KB Over-head Carry x10 Meters (each side)

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

Strength: Push Press 3x6

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

WOD: 4 Rounds for Time:

400 meter run,

30 Alternating DB Snatches 50/35#,

20 GHD Situps

—————————————————

Endurance: Meet at ECF @ 530 am

For Time:

run around building + 40 KBS,

2xrun + 30 KBS,

3xrun + 20 KBS,

4xrun + 10 KBS