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,

8 calorie ski erg

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WOD: Teams of 2 Athletes - (I go - you go!)

20 Rounds of

300 meter row

20 DU’s or 60 Single Unders

Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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Strength/Skill: Snatch 30x1

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WOD: For Time:

30 Wallballs 20/14#,

30 Alternating DB Snatches 50/35#,

30 Calorie Row

Warmup: 10 minutes of:

1 minute bike,

10 alternating DB Seated Press (5 each side),

6-10 GHD Situps,

6-10 Pushups

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WOD: Endurance:

45 minute AMRAP

5 pullups,

7 Dips,

9 GHD Situps,

Run around the Building