Warmup: 10 mins of:

10 banded monster steps,

10 banded deadlifts,

10 Ring Rows,

10 Pushups,

10 10-meter shuttle run

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

Body Building: Super Sets

5 Rounds

1a: Sumo Deadlift x 8,

1b: Hip Thrust x 8,

4 Rounds

2a: GHD situps x 12-15,

2b: GHD Hip Extensions,

3 Rounds

3a: Weighted Lunge Steps x 12-16,

3b: Reverse Hypers x 12-16,

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

Sellout: 40/50 Calories on Assault Bike

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

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

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

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

Strength/Skill: Snatch 30x1

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

WOD: For Time:

30 Wallballs 20/14#,

30 Alternating DB Snatches 50/35#,

30 Calorie Row