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

Warmup: 3 Rounds not for time:

30 seconds of Jumping Jacks,

15 banded high pulls,

15 banded pull aparts,

15 banded flies,

16 banded single arm presses (8 per side)

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Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

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WOD: 21-15-9 of:

Hang cleans 95/65#,

Ring Dips