Warmup: 10 minutes of:

10 cal row,

PVC pass-throughs,

10 Ring Rows,

10 Alternating Pushups on KB

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WOD: Super Set #1 x 5 Rounds:

(A) DB Bench Press x 12,

(B) Bent over DB Flies x 12,

Super Set #2 x 4 Rounds:

(A) KB Pull overs x 12,

(B) KB High Pulls x 12,

Super Set #3 x 3 Rounds

(A ) Floor Press Wipers x 12,

(B) Seated DB Curls x 12 (each arm)

Warmup: 10 minutes of

10 lateral bench step overs

10 Ring rows

10 super mans

10 elevated pushups

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WOD: 5 Rounds for Time

20 Calorie Row

20 Air Squats

20 Calorie Bike

20 Ab Mat Situps

20 Jumping lunges

400 meter run

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