Warmup: 10 minutes of:

20 meter bear crawl,

20 situps,

20 shoulder taps,

20 db press (10 each side)

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

WOD: 30 minute AMRAP ~ Teams of 2 Athletes

5 pullups

10 Pushups

15 Ab mat situps

20 Calorie Row

*ONLY 1 athlete in motion at a time

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

Strength: 20 Minutes to work up to a working or moderate weight power clean

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

WOD: 10! of

Hang Squat Clean @ 50% of established Power Clean weight,

Toes to Bar

Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

WOD: For Time

1 mile row

2 mile run

3 mile Assault Bike