Warmup: 15 minutes of

Bench Press x 6

Lateral Step overs x 8

Ring Rows x 10

Reverse Lunges x 12

Assault Bike x 14

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Dominate the Day

3 Rounds of

1 minute max rep burpees

1 minute max rep hang cleans 75/55#

1 minute max rep box jumps 20/16”

1 minute max rep push press 75/55#

1 minute max cal row

1 minute rest

Warmup: 3 Rounds ~ not for time

Ski Erg x 10 cals

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x 6

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WOD: 3 x

Death by burpees + 10 meter sprints

rest 2 minutes between each round

Warmup: 3 Rounds ~ Not for Time

3 minutes on Assault Bike,

8 Ring Rows,

8 goblet squats,

8 single arm DB press (each side),

8 Reverse Hypers

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Strength: Back Squat 5!

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WOD: 10!

Front Squats 135/95#,

Burpees