Warmup: 10 Minutes of:

8 Romainian Deadlift (each side),

8 Split Squats,

8 Slamball Side Throw

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Strength: Deadlift 3x10

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WOD: OTM x 12 minutes:

5 Deadlifts,

5 Burpees

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: Hip Flexor Banded Figure 4 Drill

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WOD: 2, 3 or 4 x 1 mile run

rest = 1/2 work

(example: 8 minute mile = 4 minutes rest)

Warmup: 3 rounds of:

200 meter row,

10 meter front rack KB lunge,

10 burpees,

10 DB presses

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Strength: Front Squat 6x5

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WOD: OTM x 12 minutes:

3 Power Snatches + 3 HSPU's