Warmup: 3 Rounds of

Dumbell Press x10,

OLY Bar Upright Row x15,

Box Jumps x5

Ski Erg x 10 cals

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

Strength: Power Snatch 6x3

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

WOD: 5 Rounds for Time:

500 meter row,

12 KBS,

8 Knees to Elbows

Warmup: 12 minutes of:

10 meter runs x 6,

Hip Extensions x 8,

Goblet Squats x 10,

Single Unders x 12

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

WOD: 30 minute amrap:

4 burpee broad jumps,

8 box jumps,

16 ab mat situps,

1 dumpster dash suicide

Warmup: 3 minutes on Assault bike then,

3 Rounds of:

10 plank position shoulder taps,

10 curl ups,

10 walking lunges,

10 ring rows

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

Strength: Hang Squat Clean 6x3

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

WOD: 10! of

Power Cleans 135/95#

Dumpster Dash