Warmup: 3 rounds ~ not for time:

200 meter run,

20 meter farmers carry,

20 meter lunge steps,

20 second L-sit holds

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

Strength: Body Building ~ Super Sets

4 Rounds of

1A Deadlifts x12,

1B Weighted Knee Raises x12,

3 Rounds

2A Single Leg KB Step-ups x16,

2B KB Lunges (goblet) x16,

3 Rounds

3A Banded Donkey Kickouts x20 (10 each leg),

3B Banded Good Mornings x20

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

WOD: For Time

2K Row

Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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

Strength/Skill: 6x complex:

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

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

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

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

Strength: OTM x 6 minutes

3 Shoulder Press

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

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)