Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Team WOD: Team of 2 Athletes:

"fight gone bad"

3 Rounds:

2 minute max rep each station:

Wall Balls 20/14,

Sumo Deadlift High Pull 75/55#,

Box Jumps 20/16",

Push Press 75/55#,

Calorie Row

1 minute rest

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Endurance: Meet at ECF @ 530 am

Team Strongman Mile

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Front Squat 6x6

*with 8 alternating single leg elevated bridge after each set

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WOD: 10 Rounds of:

5 Pullups,

10 Calorie Assault Bike,

200 meter Run

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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strength: Snatch 30x1

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WOD: 5 Rounds for Time

12 box jumps

15 KBS

18 Pushups

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Endurance: Meet at ECF @ 530 am

row 2K, bike 120 cals, run 1 mile