Warmup: 10 minutes of:

10 lateral bench step overs,

10 Scap Pushups,

6 Heaving Snatch Balance,

10 calorie row

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Strength: OTM x 12 minutes

2 Snatches

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WOD: 10 Minute AMRAP:

10 Calories bike

5 Power Clean & Jerk 115/75#

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Endurance: Meet at ECF @ 530 am

On the 6 minute x 6 Rounds:

800 meter sprints

Warmup: 3 minute row, then,

3 Rounds of:

3 forwarrd rolls,

6 Bulgarian Split squats,

12 Reverse Lunge Steps

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Strength: Back squat with tempo 3001 5x5

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WOD: 5 rounds for time:

30 wall balls,

20 DU's,

10 burpees

Super Saturday

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

50 Box Jumps,

30 GI Janes

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Sunday Funday 8 & 9 am Class

Open gym avail. 8-10 am

5 Rounds

6 KB Pivot Swings (Ea Side)

8-10 Medball Bent over Floor Slams

WOD - 3 Rounds OTM

1) 30m Prowler Push

2) 8/12 Cal Row

3) 10 Alt DB C&J (55/35)

4) 10 GHD Situps

5) 10 Pullups