Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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

Strength: OHS 6x3

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

WOD: 20 Min AMRAP of:

10 Push Press 115/75,

10 KBS 55/35#,

10 Box Jumps 24/20"

——————————————

Endurance: Meet at ECF @ 530 am

For Time ~ 50 min CAP!

16! of

Calorie Row

with 400 meter run after each set

Warmup: 10 minutes of:

6 Goblet Squats,

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

6 box jumps,

200 meter row

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

Strength/Skill: OTM x 12 minutes

3 Power Cleans

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

WOD: 21-15-9 of

Front Squats 95/65#

Pushups,

Pullups

Super Saturday

6 Rounds of:

40 Second max rep: DB Hang Clean & Jerks,

20 seconds rest,

40 seconds max cal ski erg,

20 seconds rest,

40 seconds max rep GHD Situps,

20 seconds rest,

40 seconds max rep 10 meter sprints,

20 seonds rest,

40 seconds max rep burpees,

20 seconds rest

=====================================

Sunday

Sunday Funday @ 8 am

4x8 Barbell Z Press

Bodybuilding 3 Rounds of

10 x Cossack Squats w KB

10 x Russian twist w press (15/25#)

10 x KB Shrugs

10 x Barbell Curls

10 x Skull Crushers

Sellout: 10 min of 30: on/30: rest - Bike Sprints

Open Gym @ 9 am