Warmup: 10 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Interval Sprints: 20 minute CAP

10x10 meter Assault Bike Sprints

Rest = Work

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Endurance: OTM x 21 minutes

Minute 1: 20 jumping lunges

Minute 2: 8/10 Calorie Row or Ski Erg

Minute 3: 1 Dumpster Dash

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 12 minutes

3 Front Squats ~ taken from the floor

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WOD: For Time:

40 Wall balls 20/14#,

400 meter run,

40 KBS 70/55#,

400 meter run,

40 KB Deadlifts 70/55#

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Pushups

10 Lateral Bench step overs

10 Calorie Ski Erg

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WOD: For Time

Row 1 mile

Run 2 miles

Assault Bike 3 miles