Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: Power Jerks 3x10

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WOD: For time:

400 meter run,

25 pullups, then

30-20-10 of

Wall balls,

Push Pushups then,

25 pullups,

400 meter run

Warmup: Coaches Choice

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

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

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

WOD: 10!

KBS 70/55's,

2x Burpees