Warmup: 3 Rounds of:

8 calorie ski erg,

8 single arm kb press (each side),

8 kb RDL,

8 kb Russian twists

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Strength: Bench Press: 5x6;

Seated Banded Row: 4x12

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WOD: For time:

50 floor presses @ 60% of max weight

~ each time you break you must perform 20 ab mat situps

Warmup: 10 minutes of:

20 meter bear crawl,

20 situps,

20 shoulder taps,

20 db press (10 each side)

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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

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

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WOD: 10! of

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

Toes to Bar