Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Calorie Ski Erg

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Strength: Deadlift 6x3

*with 1 second pause at knee both up and down

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WOD: 6 Rounds for time:

200 meter run,

12 suitcase KB deadlifts,

12 K2E

Warmup: 10 minutes of:

6 Goblet Squats,

30 second single arm plank hold (15 seconds on each arm),

6 box jumps,

200 meter row

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WOD: 24 down by 2 of:

Single Unders,

Pushups,

Situps

with run around the building after each set

Warmup: 10 minutes of:

9 jumping jacks,

9 curl-ups,

9 pushups,

9 ring rows,

9 goblet postion lunges

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Strength: Bulgarian Split Squat: 6x4 Each Leg,

Tempo Back Squat: 6x3 (3201)

= (3 seconds down, 2 seconds at bottom, 0 up, 1 second at top)

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WOD: 10 Minute AMRAP:

2k Row then with time remaining - Max reps burpee over rower