Warmup: 10 minutes of:

20 calorie bike,

20 ab mat situps,

20 banded deadlifts,

20 banded flies

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

Strength: Push Press 6x6

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

WOD: OTM x 24 mins:

minute 1: 2-KB s2oh x 10,

Minute 2: 2KB OH walks x 30M,

Minute 3: KB Russian twists x 12

—————————————————-

Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

10 meter sprints

Ab Mat Situps

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