Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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Strength: Deadlift 3x10

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WOD: OTM x 12 minutes:

5 Deadlifts,

5 Toes to Bar

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Endurance: Meet at ECF @ 530 am

3x 10! of

Cals on Assault Bike

10 meter sprints

3 minutes rest between rounds

Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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Strength: Power Jerk 3x10

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WOD: 3 Rounds for Time:

400 meter run,

8 Power Jerks 135/95#,

12 pullups

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: 15 minutes to work up to a heavy single snatch

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WOD: OTM x 12 minutes:

3 Power Snatches,

3 HSPU's

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Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run