Warmup: 10 minutes of:

10 cal ski,

10 banded deadlifts,

10 banded seated row,

10 banded shoulder press

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WOD: 10 x 1 minute row - 30 seconds rest;

10 x 1 minute bike - 30 seconds rest

10 x 1 minute burpees - 30 seconds rest

Warmup: 3 Rounds of

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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Strength: Front Squat 6x3

with 8 Goblet Position Elevated Reverse Lunges after each set

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WOD: 12 Minute AMRAP ~ Ascending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

*Add 2 reps each round until time is called

Warmup: 4 Rounds of:

1 dumpster dash,

8 Push ups

16 situps

6 seated box jumps,

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WOD: Strongman Mile