Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

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

Strength: Hex Bar Deadlift 6x3

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

WOD: For Time:

800 meter run,

9 Deadlifts 155/105#,

21 Box Jump and Overs 24/20",

400 meter run,

15 Deadlifts,

15 Box Jump and Overs,

200 meter run,

21 Deadlifts,

9 Box Jump and Overs

Warmup: 10 minutes of:

10 cal ski,

10 banded deadlifts,

10 banded seated row,

10 banded shoulder press

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

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

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

Strength: Front Squat 6x3

with 8 Goblet Position Elevated Reverse Lunges after each set

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

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