Warmup: Clean High Pull 5x3,

Chin-ups 3x10,

Barbell Bent Row 3x15,

Walking Lunge 3x14/leg

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Strength/Skill: On the 2 minute x 10 Rounds -

3 Single Squat Cleans

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WOD: 10 Minute AMRAP:

9 Deadlifts 135/95#,

6 Hang Cleans 135/95#,

3 Jerks 135/95#,

10 - 10 meter sprints

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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Strength: Shoulder Press: 5x3

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WOD: For Time:

800 meter run,

21 Push Press 95/65#

21 Pullups,

400 meter run,

15 Push Presses

15 Pullups,

200 meter run,

9 Push Presses

9 Pullups

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Endurance: Meet at ECF @ 530 am

On the minute x 6 minutes 100 meter run,

On the 2 minute x 4 -- 200 meter run,

On the 3 minute x 4 -400 meter run,

On the 5 minute x 2 - 800 meter run

Warmup: 3 Rounds ~ not for Time:

row, bike or ski for 10 calories,

Alternating Quadaped x 10,

Side plank hold x 30 seconds (each side),

banded good mornings x 10

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Strength: Front Squat 5x3

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

WOD: 5 Rounds for Time:

30/20 Calorie Row,

20 Wall Balls 20/14#,

20 meter walking lunges