Warmup: 10 minutes of:

1 minute bike,

10 alternating DB Seated Press (5 each side),

6-10 GHD Situps,

6-10 Pushups

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Strength: Push Press 4x6

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WOD: 8 minute AMRAP:

2 Shoulder to Over-head 95/65#,

2 Pullups

*Add 2 Reps per movement until time is called

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Endurance: Meet at ECF @ 530 am

45 minute AMRAP

5 pullups,

7 Dips,

9 GHD Situps,

Run around the Building

Joe Surprise 😁

Warmup: 3 Rounds ~ Not for Time:

6 lateral bar step overs,

8 Reverse Hypers,

10 Hollow Rocks,

12 Calorie Row

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Strength: OTM x 10 Minutes

3 Back Squats

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WOD: "Sweetness"

5 Rounds for Time:

15 KBS 55/35#,

9 Burpees,

400 meter run