Warmup: 8 minutes of:

200 meter row,

8 ring rows,

8 lateral bench step overs,

8 pushups,

8 kbs

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Strength/Skill: 12 minutes to work on bag over shoulder

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

Body Building: Super Set x 5 Rounds:

1A: Bench Press x 5,

1B: Seated Plate Raises x 8,

1C: Deadhang Pullups on Rings,

1D: Straight Bar Dips x 8,

1E: Curl-ups on Bench x 8

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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Strength: Push Jerks 3x3

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WOD: 10! of

Box Jumps 24/20",

2x weighted ab mat situps with KB

*with 200 meter run after each round

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Endurance: Meet at ECF @ 530 am

6 Rounds for time:

500 meter row,

800 meter run

Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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

Strength: Front Squat 3x3

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WOD: 21-15-9 of

Deadlifts 225/155#

Bar facing burpees