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: 20 minute AMRAP: Teams of 2 Athletes-

60 Calorie Row,

30 Power Cleans 135/95#,

90 Double Unders

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Endurance: Meet at ECF @ 530 am

Teams of 2 athletes:

3 Rounds for Time

100 Burpees

100 Calories on Assault Bike

Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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Strength: Snatch 30x1

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WOD: For Time:

30 Wallballs 20/14#,

30 DB Sntatches 50/35#,

30 Calorie Row

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