Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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

Strength: Deadlift 6x6

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

WOD: 5 Rounds for Time

5 Deadlifts 275/185#

10 Burpees

Warmup: 3 rounds:

Tates PRess x 8,

Banded pull aparts x 20,

Seated tricept ext x 12,

kb pullovers x 8

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

Strength: Bench Press 6x6

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

WOD: 21-15-9 of

Hang Power Clean 95/65#

Ring Dips

—————————————————

Endurance: Meet at ECF @ 530 am

20!

Calories on Bike

with dumpster dash after each round

Warmup: 4 Rounds of:

30 second goblet hold in bottom,

20 single legged KB deadlifts (10 on each leg),

30 flutter kicks

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

Strength: Front Squat 6x6

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

WOD: For Time

50 OLY bar Thrusters 45/35#

40 cal bike,

30 Pullups

20 OLY bar Thrusters,

10 cal bike