Warmup: 3 rounds ~ not for time:

6 Zercher Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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Strength: Back Squat 6x3

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WOD: 12 minute amrap:

8 Wallballs,

8 Pushups,

8 weighted Situps with medball

8 ball slams

Warmup: 10 minutes of:

8 Scap pushups,

16 Mountain climbers,

8 banded deadlifts,

16 ab mat situps

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WOD: 4 Rounds for Time:

500 meter ski erg,

30 Double Unders,

500 meter row,

20 GHD Situps,

400 meter run,

10 Pullups

Warmup: 10 minutes of:

10 Shoulder Shrugs,

15 Banded lat pulldowns,

20 mountain climbers

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

Strength: 5 x 2 deadlift,

KB Upright rows: 4x12

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

WOD: 10 rounds for time:

12 Calorie Row,

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead