Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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

Strength: Shoulder Press 5!

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

WOD: 4 Rounds for Time:

400 meter run,

7 Double KB Push Press,

7 GI Janes

Super Saturday

5 Rounds for time:

500 meter row,

400 meter run,

6! Of

Pullups,

Hang Cleans,

S2OH

===========================

Sunday

Sunday Funday @ 8 am

6x6 heel elevated goblet squat

+ 10 m sled sprint

5 Rounds of

10 Db flies

10 banded rows

10 banded kb curls  

Dumpster Dash

Open Gym @ 9 am

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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

Strength: Bench 6x6

*with 8 seated plate raises after each set

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

WOD: For Time:

20-15-10 of

Power Jerks 135/95#,

Bar Facing Burpees