Warmup: Athletes Choice

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

Buy-in: Rope Climb Practice

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

Strength: Bench Press 5x5

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

WOD: 3 Rounds for Time

500 meter row

21 KBS 55/35#

12 Pullups

Warmup: Athletes Choice

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

Buy-in: Reverse Hypers 4x8

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

Strength: Snatch Grip Deadlift 5x3

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

Practice: Snatch 20x1

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

WOD: 10 minute AMRAP

5 Power Snatches 95/65#

10 Knees to Elbows

———————————————

Endurance: Meet at ECF @ 530 am

Run 2 miles then,

24-21-18-15-12-9-6-3 of

Pushups

Situps

Calories on Bike

Warmup: Athlete’s Choice

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

Buy-in: Tabata DU’s

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

Strength: Back Squat 6x3

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

WOD: 10!

Power Cleans 155/95#

Burpees

1 dumpster dash between each round