Warmup:

Row 4 mins then,

Dumbell Press 3x10,

OLY Bar Upright Row 3x15,

Box Jumps 3x5

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

Strength: OTM x 8 minutes:

20 seconds max rep hang clean:

40 Seconds rest

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

WOD: 21-15-9 of

Calorie Row,

Toes 2 Bar

Warmup: 4 rounds ~ not for time:

DB Incline Press x 10,

DB Incline Row x 10,

DB Bent over flies x10

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

Strength: OTM x 8 minutes:

20 seconds max rep hang Snatch:

40 Seconds rest

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

WOD: For Time:

100 DU's,

80 KBS 55/35,

60 Box Jumps 24/20,

30 Lunges with KB 55/35,

20 GHD Situps

10 HSPU’s

———————————————-

Endurance: Meet at ECF @ 530 am

On the 6 minute x 6 Rounds

800 meter run

Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

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

Strength: OTM x 8 minutes:

20 seconds max rep Back squat:

40 Seconds rest

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

WOD: 6 Rounds for time:

200 meter run,

16 Alternating DB Snatch 50/35's,

8 pullups