Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Skills: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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

WOD: On the Minute for 20 minutes of:

Minute 1: 20 sconds max pullups/c2b/BMU's,

Minute 2: 20 seconds max dips,

Minute 3: 20 seconds max Deadlifts 185/125#,

Minute 4: 20 seconds max GHD Situps,

Minute 5: 20 seconds max 10-Meter run sprints

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