Warmup: 8 minutes of:

200 meter row,

8 ring rows,

8 lateral bench step overs,

8 pushups, 8 kbs

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

Strength: 12 minutes working on Turkish Get-ups

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

Body Building Bliss:

Super Set x 5 Rounds:

1A: Bench Press x 5,

1B: Seated Plate Raises x 8,

1C: Deadhang Pullups on Rings,

1D: Straight Bar Dips x 8,

1E: Curl-ups on Bench x 8

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