Warmup: Athletes Choice

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

Buy-in: 2 minutes max rep Mountain Climbers

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

Strength: Shoulder Press: 6x4

- Athlete mush hold locked out position for 2 seconds

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

WOD: 7 rounds for time:

7 KBS 55/35#,

7 lunges with KB in goblet postion,

7 pullups

Warmup: Athlete’s Choice

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

Strength: Front Squat 3x10

with 6 Box jumps after each set

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

WOD: OTM x 30 minutes

Minute 1: Max distance row for 40 seconds

Minute 2: Max 10 meter sprints for 40 seconds

Minute 3: Max KB Deadlifts for 40 seconds

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Endurance: Meet at ECF @ 530 am

Minute 1: Max distance row for 40 seconds

Minute 2: Max 10 meter sprints for 40 seconds

Minute 3: Max reps ab mat situps

Super Saturday

OTM x 8 minutes

2 Snatches

OTM x 8 minutes

2 Clean & Jerks

Rest

10 rounds for time:

9 db deadlifts 50/35#,

6 db hang cleans,

3 db shoulder to overhead,

12 Calorie Assault Bike

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Sunday

Sunday Funday @ 8 am

Rugby Session/Open Gym @ 9 am

●Buy in 200 m row x 2

● Strength Superset x 5

5 x Back Squat

5 x RDL

●Wod 5 Rounds

• 20 m OH Walking Lunge w Plate

• 50 DU/100 Singles