Warmup: 10 minutes of:

KB Round the world x 8,

Bent over Flies x 10,

Plank hold x 30 seconds,

Ski Erg x 10 calories

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Strength: Bench Press 3x10 with 6-12 dips after each set

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WOD: OTM for 12 minutes of

3 Push Presses + 10 Situps

Warmup: 3 Rounds of:

300 meter row,

Weighted Good Mornings x10,

Seated Box Jumps x 5,

Ring Rows x 10

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WOD: 10 Rounds for time:

20 Calorie on Assault Bike,

10 box jump and overs,

Run around the building

Warmup: 3 Rounds of:

10 calorie assault bike,

10 goblet squats,

10 ghd situps,

10 alternating quadapeds

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Strength: Back Squat 3x10

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WOD: OTMx 20 Minutes:

Odd Minutes 1 Rope Climb

Even Minutes 3 Hang Cleans 155/105#