Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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Strength: Super Set x 6 Rounds

1a: Deadlift x 6

1b: Landmine Bull Horn Row x 6 <Rowvember>

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WOD: 5 Rounds for Time

5 Deadlifts 275/185#

10 Burpees

Warmup: 3 rounds:

Tates Press x 8,

Banded pull aparts x 20,

Seated tricept ext x 12,

kb pullovers x 8

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Strength: Bench Press 6x6

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WOD: 10!

Hang Cleans 135/95#,

ring dips

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Endurance: Meet at ECF @ 530 am

For Time:

800 meter run

3 Rounds of:

20 cal row

20 pushups

20 ab mat Situps

1 mile run

2 Rounds of

20 cal row

20 pushups

20 ab mat Situps

800 meter run

20 cal row

20 pushups

20 ab mat Situps

Warmup: 15 minutes of

30 second goblet hold in bottom,

20 single legged KB deadlifts (10 on each leg),

30 flutter kicks

20 Calorie Ski Erg

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Strength: Front Squat 6x6

Finish with Row machine ~ 2 minute time trial for distance <Rowvember>

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WOD: For Time

50 wall balls,

40 cal row,

30 KBS,

20 wall balls,

10 cal row