Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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Strength: Bench Press 6!

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WOD: Super Set x 4 Rounds:

Incline DB Press x 10,

Dips x 10,

Bent over Flies x10,

Single Arm KB Row x 10,

GHD situps x 10

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