Warmup: 20 minutes of

20 jumping jacks

10 pushups

10 ring rows

10 jumping lunges

10 meter jump rope run

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WOD: 30 minute AMRAP

run 1 mile then with time remaining

500 meter row or ski erg sprints

*with 2 minute rest between each set

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: OHS 6x3

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WOD: 20 Min AMRAP of:

10 Push Press 115/75,

10 KBS 55/35#,

10 Box Jumps 24/20"

Warmup: 10 minutes of:

kneeling KB around the world x 8,

KB RDL x 8

KB Russian twist x 8,

Plank position shoulder taps x 8,

Row x 8 calories

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WOD: 50-40-30-20-10 of

Assault bike,

Ab mat situps

*with 800 meter run after each set