Warmup: 4 Rounds ~ not for Time:

10 Ring Rows,

10 Pushups,

10 Dips,

10 Situps

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

Strength: Pulling Power:

5 x Max load dead-hang pulllup then

5 x Chin over bar hold for 20 seconds

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

WOD: 12-9-6

Deadlift @ BW,

Bench Press @ 75% BW,

Thrusters @ 50% BW

Warmup: 10 minutes - not for time:

10/8 calorie ski erg,

10 Single Leg DL,

10 Pallof Presses

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

Strength/Skill: OTM x 10 minutes

3 Snatches

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

WOD: For time:

50 Single Arm Hanging DB Clean & Jerks,

40 calorie row,

30 Single Arm Hanging DB Clean & Jerks,

20 calorie row

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Endurance: Meet at ECF @ 530 am

Sandbag Mile

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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

Strength: OTM x 10 minutes

3 Power Jerks ~ taken from the floor

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

WOD: 4 rounds for time:

400 meter run,

12 push presses,

12 pullups