Warmup: 3 Rounds of

200 meter jog,

6 Lateral Bar Step-overs,

12 single legged Squat Practice (6 on each side),

12 lunge steps

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

Strength: Back Squat 6x4

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

WOD: 22 Minute AMRAP:

Teams of 2 Athletes,

2K Row,

100 Box Jumps 24/20",

30 Thrusters 75/55#,

30 Thrusters 95/65#,

30 Thrusters 115/75#,

30 Thrusters 135/85#,

30 Thrusters 155/95#,

30 Thrusters 185/115#

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

Air Squats,

Pushups,

Situps

with 800 meter run after each set

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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

Strength: Push Press 6x4

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

WOD: 10! of

Calorie Row, KBS 70/55#,

Box Jump and overs 24/20"

Warmup: 10 minutes of:

kneeling KB around the world x 8,

Kneeling Single arm KB press x 8 (each side),

KB Russian twist x 8,

Plank position shoulder taps x 8,

8 calorie ski erg

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

Strength/Skill: 4 Rounds not for time:

OLY bar row x 8-12,

Eccentric Pullups x 6-8,

Box Assisted Pullups x 6-8,

Hollow Rocks x 10

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

WOD: 6 Rounds for Time:

6 DB Push Presses,

8 Pullups

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Endurance: Meet at ECF @ 530 am

10 x 10 KBS + 200 meter sprint :)