Warmup: 10 minutes of:

20 meter single arm KB walking lunge (10 meters per arm),

10 Hip Extensions,

20 Mountain Climbers,

10 Lying Curl ups

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

Strength: Deadlift 5!

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

WOD: For Time:

21-15-9 of

Deadlift 225/155#,

Cal Row

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet reverse lunges,

20 meter ovehead single kb carry

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

WOD: 10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10 of

Calories on Assault Bike

with 30 seconds rest after each set

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

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

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