Warmup: Coaches Choice

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WOD: 5 Rounds of:

4 minute AMRAP of

Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

Rest:

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Strength: Hang Power Cleans 3x10

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WOD: 10!

KBS 70/55's,

2x Burpees

Warmup: 3 minutes on Bike, row, or ski, then

3 rounds of:

7 goblet squats,

9 Elevated Pushups on OLY bar,

11 Ring rows,

13 Ab mat situps

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WOD: OTM x 30 minutes

100 meter sprints :)