Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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Strength: Front Squat 6x6

with 8 alternating single leg elevated bridge after each set

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WOD: 5 Rounds for time:

12 box jumps and overs,

15 KBS,

18 situps

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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WOD: For Time:

row 2K,

bike 120 cals,

run 1 mile

Warmup: 10 minutes of:

10 calorie row,

10 Alternating Single Leg KB Deadlifts,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

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Strength: Deadlift 6x6

with 8 alternating single leg OLY Bar deadlift after each set

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WOD: OTM x 20 minutes:

Odd minutes - 3 deadlifts @ 75-80% of working max,

Even minutes: 4 Burpee toes to bar