Warmup: 10 minutes of:

8 Scap Pushups,

8 KBS,

8 single arm db press (4 each side),

8 frog hops,

30 second plank hold

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Strength/Skill: Snatch - On the 4 minute x 5 rounds --> 6 reps

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WOD: 2 Rounds for Time:

800 meter run,

30 Alternating Single Arm DB Snatches 45/25#,

30 Burpees over DB

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Endurance: Meet @ ECF at 530 am

2x Death by 10 meters

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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Strength: Shoulder press - On the 4 minute x 5 rounds --> 6 reps

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WOD: 12 Minute AMRAP:

3 Pullups,

6 Push Press,

12 DU's

Warmup: 4 rounds of:

6 chin-ups,

12 dips;

3 rounds of:

KB Pullovers x 6,

Single Arm KB Flat Bench Press x 6 (each arm)

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Strength: Bench press - On the 4 minute x 5 rounds --> 6 reps

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WOD: Death By

Hang Squat Cleans

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Endurance: Meet at ECF @ 530 am

100 calorie bike,

100 lunge steps,

100 calorie row,

100 Medball situps,

2 mile run