Warmup: 12 minutes of:

10 Banded Deadlifts,

10 meter prowler push,

10 KBS,

10 Single Legged KB deadlift (5 each leg)

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

WOD: 30 minute AMRAP

Run 2 miles then with time remaining

Max Rounds of “Cindy”

5 Pullups

10 Pushups

15 Air Squats

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