Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds reverse lunges

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

WOD: 40 minute AMRAP

1 Calorie Assault Bike

1 Bounding Lateral Plate up and overs (example: right of plate, on top of plate, left of plate)

1 Plate Burpee (plate must sit flat on the floor :)

**Add one rep for each movement until time is called

Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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

Strength: Deadlift 6!

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

WOD: 21-15-9 of

Deadlift 225/155,

Box Jumps 24/20"

Warmup: 3 rounds ~ not for time:

6 Front Rack Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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

WOD: For Time

4x 1 mile repeats

First run ~ rest 3 minutes

Second run ~ rest 2 minutes

Third run ~ rest 1 minute

**** Scaling option

4x 800 meter repeats

same rest