Warmup: 4 rounds ~ not for time:

DB Incline Press x 10,

DB Incline Row x 10,

DB Bent over flies x10

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WOD: 4 Rounds for Time:

500 meter row,

20 Burpees,

30 Double Unders,

800 meter run

Warmup: 8! of

calorie machine,

ab mat situps,

kbs,

ring rows

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Strength: Barbell Cycling

OTM x 12 minutes:

20 seconds max rep Back squat:

40 Seconds rest

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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

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Buy-in: 100 burpees for time

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

WOD: 6 Rounds for Time

30 Situps

800 meter run