Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Super Set x 6 Rounds:

A - Shoulder Press x 3,

B - Chin-ups 3-5 reps,

C- Flat Bench DB Flies x 8

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

WOD: 4 Rounds for Time:

5 Push Presses 115/75#,

7 Dips,

9 Calories on Rower

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