Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps

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Strength: Bench Press 6x3

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WOD: 9 Minute AMRAP:

3 Hang Power Snatch 75/55#,

3 OHS 75/55#,

30 DU's...

*Increase Snatches and OHS by 3 reps each round until time is called...

**DU's remain at 30 every round

Warmup: Athlete’s Choice

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Body Building ~ Lower Body

6 Rounds of:

Cobra Step-down Reverse lunge x 20,

Goblet position Cosac squats x 10 (5 per side),

Weighted back extensions x 20,

OLY bar Good Mornings x10,

Weighted Hollow rocks with medball x 20,

Jog, row, bike or ski x 3 minutes

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Endurance: Meet at ECF @ 530 am

30 minute AMRAP

Minute 1: 8/10 Calorie Ski Erg

Minute 2: 6 Burpee Box Overs

Minute 3: Dumpster Dash

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

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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

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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