Warmup: 10 minutes of:

300 meter erg,

10 lunge steps,

10 kbs,

10 pushups,

10 single arm kb press

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

WOD: 10 Rounds of

10 KBS + 200 meter sprint

rest = work (partner)

Warmup: 3 rounds of:

10 calorie Ski Erg,

3 Skin the cat,

20 meter prowler pulls,

10 seated Good Mornings

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

Strength: Front Squat 6x6

with 8 alternating single leg elevated bridge after each set

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

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

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

WOD: For Time:

row 2K,

bike 120 cals,

run 1 mile