Warmup: 3 rounds of:

30 seconds kb shoulder packing

20 banded face pulls

10 bottoms up KB press

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

Strength: Shoulder Press 6x3

With DB front raises & side raises x 6 after each set

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WOD: For Time:

10! of

Shoulder to Overhead 95/65#

Pullups

Burpees

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps

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Strength: OTM X 12 minutes of

3 Snatches

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WOD: For Time:

30 Snatches 95/65#

30 Calorie Assault Bike

30 GHD Situps

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Endurance: Meet at ECF @ 530 am

10 x 1 minute row - 30 seconds rest;

10 x 1 minute bike - 30 seconds rest

10 x 1 minute 10 meter sprints - 30 seconds rest

Warmup:

Assault Bike x 2 minutes

Single Arm KB Over-Head Walking Lunge 3x20 meters,

KB Russian Twist 3x20,

Frog Hops 3x20 meters

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

Power/Strength: Front Squat 6x3

with 8 Goblet Position Elevated Reverse Lunges after each set (lunge back off plate)

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

WOD: 12 Minute AMRAP ~ Assending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

*Add 2 reps each round until time is called