Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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

Strength: Back Squat 6x3

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

WOD: 4 Rounds for Time:

10 Front Squats 135/95##,

15 Pullups,

100 Single Unders

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Push Press 6x3

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

WOD: OTM x 20 Minutes:

Minute 1: 6 burpee toes to bar,

Minute 2: 6 Double KB Push Presses

————————————————————-

Endurance: Meet at ECF @ 530 am

6 x 500 meter row + 10 Burpees ~ Rest 2 minutes between each round

or

6 x 1 mile Assault Bike + 10 Burpees ~ Rest 2 minutes between each round

Warmup: 10 minutes of:

Side Plank with rotation x 10,

Banded lat pulldowns x 12,

burpees x 8

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

Strength: Deadlift 6x2

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

WOD: For Time

75 KBS 55/35# + 75 Single KB Deadlifts 55/35#

~ top of each minute 10 weighted Situps with KB