Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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Strength: Bench 6x6

*with 8 seated plate raises after each set

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WOD: For Time:

20-15-10 of

Power Jerks 135/95#,

Bar Facing Burpees

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