Warmup: 3 minutes on Bike, row, or ski, then

3 rounds of:

7 goblet squats,

9 Elevated Pushups on OLY bar,

11 Ring rows,

13 Ab mat situps

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

Strength: Power Jerks 3x10

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

WOD: For time:

400 meter run,

25 pullups, then

30-20-10 of

Wall balls,

Push Presses with WB,

25 pullups,

400 meter run

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: 3 Rounds ~ not for time

hollow rock x 20

superman x 20

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

WOD: 50-40-30-20-10 of

calories on Assault bike,

Ab Mat Situps

—————————————-

Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

calories on Assault bike,

Ab Mat Situps

with run around the building after each set

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Strength: Hang Power Clean 3x10

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

WOD: 10! of

KBS 70/55's,

2x Burpees