Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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Strength/Skill: 6x complex:

1 Hang High Pull + 1 Hang Power clean + 1 clean

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WOD: For Time:

25 HSPU's,

50 Clean & Jerks 95/65#,

150 Double Unders ~ break it up however you would like

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Endurance: Meet at ECF @ 530 am

20! of

Calorie Bike

2xSingle Under Jump Rope

Warmup: 2 rounds of

5 minute group jog,

10 plank postion shoulder taps,

10 curl -ups

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Strength: OTM x 6 minutes

3 Shoulder Press

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WOD: 10!

Double KB Front Squats,

10 meter KB Farmers carry

Example: (10 front squats, 10 x 10 meter farmers carry, 9 front squat, 9 x 10 meter farmers carry)

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: OTM x 6 mins x 3 OHS

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WOD: 5 rounds for time:

30/20 cal row,

12 Devil's Press 50/35's

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Endurance: Meet at ECF @ 530 am

800 meter run,

50 situps,

1 mile run,

100 reverse lunge steps,

2 mile run