Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

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

Strength: Barbell Cycling

OTM x 12 minutes:

20 seconds max rep Back squat:

40 Seconds rest

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

WOD: 6 Rounds for time:

200 meter run,

16 Alternating DB Snatch 50/35's,

8 pullups

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

Buy-in: 100 burpees for time

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

WOD: 6 Rounds for Time

30 Situps

800 meter run

Warmup: 3 Rounds of:

200 meter row,

3 wall walks,

12 lunges,

24 banded pull aparts,

24 banded flies

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

Strength (Barbell Cycling)

OTM x 12 minutes:

20 seconds max Power Jerks (taken from the floor):

40 Seconds rest

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

WOD: "Grace"

For Time

30 Clean & Jerks 135/95#