Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Deadlift 3x6

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WOD: For Time:

30-20-10 of

DB Deadlifts 50/35's,

DB shoulder to Over-head 50/35's,

Burpees

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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Strength/Skill: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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WOD: 21-15-9 of

KBS,

Pullups

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Endurance: Meet at ECF @ 530 am

30 min AMRAP:

5 pullups,

10 pushups,

15 situps,

run around building

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength/Skill: Hang Snatch 6x2

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

WOD: 3 Rounds for Time:

400 meter run,

12 Snatches 95/65#,

9 Toes to Bar