Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: OTM x 10 Minutes:

4 Front Squats ~ taken from the floor

*Does not go to the floor each time!

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WOD: For Time:

50 Wallballs

400 meter run,

40 Pushups,

400 meter run,

30 Ring Dips

Warmup: row 3 mins then,

3 rounds of:

8 ring rows,

8 pushups,

8 lateral bar step-overs,

8 kbs

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Strength: OTM x 12 minutes

4 Power Cleans

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WOD: 4 rounds for time:

400 meter run,

6 power snatches 115/75#

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Endurance: Meet at ECF @ 530 am

1 mile row

2 mile run

3 mile Assault Bike

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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Strength: OTM x 12 minutes

3 Power Jerks

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WOD: 20 Minute AMRAP

2 HSPU’s

4 Box Step up and Over with 2 DB 50/35#~ 24/20” box

6 DB Hang Cleans 50/35’s

8 DB Deadlifts 50/35’s

16 Calorie Assault Bike