Warmup: 3 rounds ~ not for time:

6 Zercher Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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

Strength: 15 minutes to establish a heavy single Front Squat

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

WOD: For Time:

50 Calorie Row,

40 Front Squats 95/65#,

30 GHD Situps,

20 Pullups,

10 Sumo DL High Pulls 95/65#

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Endurance: Meet at ECF @ 530 am

6 rounds for time:

800 meter run,

20 Pushups,

30 GHD Situps,

30 HIp Extensions

Warmup: 10 minutes - not for time:

10/8 calorie bike,

10 Single Leg DL,

10 Pallof Presses

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

Strength: 15 minutes to establish a heavy single clean

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

WOD: OTM x 20 Mins:

ODD Minutes: 2 Power Cleans 135/95# +5 Burpees over bar

Even Minutes 6 Back Squats taken from floor with same weight

Warmup: 6 Rounds of:

10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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

Strength: 15 minutes to establish a heavy single jerk

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

WOD: 20-10-5 of

Double DB Deadlift,

Single DB Russian Twist,

20-10-5 of

Double DB Hang Squat Clean,

Burpees,

20-10-5 of

Double DB Shoulder to Overhead,

10- meter sprints

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Endurance: Meet at ECF @ 530 am

OTM x 30 Minutes

ODD minutes - 40 second row,

EVEN minutes - 40 second shuttle run