Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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Strength: Front Squat 3x3

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

WOD: 21-15-9 of

Snatches,

Bar facing burpees

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Endurance: Meet at ECF @ 530 am

1 mile run then,

50 burpees,

50 box jumps

2K Row

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

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

Strength: Jerk 3x3

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

WOD: 10! of

Box Jumps 24/20",

2x weighted ab mat situps with KB

with 200 meter run after each round

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: 6x complex:

1 Hang Snatch High Pull + 1 Hang Power Snatch

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

WOD: 6 Rounds:

5 Power Cleans 135/95#,

10/8 Calories on Assault bike

- 1 minute rest

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Endurance: Meet at ECF @ 530 am

OTM x 30 minutes:

minute 1: Dumpster Dash,

minute 2: 10 Calorie Assault Bike,

minute 3: 15 GHD Situps