Warmup: 10 minutes of:

200 meter row,

10 ab mat situps,

10 ring rows,

10 seated plate raises to over-head

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Strength: Super Set x 5 Rounds

1a - Bench Press x 5

1b - Seated plate raises x 8

1c - Ring Rows x 8

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WOD: OTM x 20 Minutes:

Odd minutes: 6 burpee pullups,

Even minutes: 6-10 dips

Warmup: 15 minutes of

Banded Hip Flexors x 10,

Seated Leg Extension with Medball x 10,

Lying Leg Curls with Medball x10,

Banded Kickouts x 10 (each leg)

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Strength/Skill: Squat Clean 12x1

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WOD: 10! of

Snatches 95/65#

GHD Situps

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Endurance: Meet at ECF @ 530 am

30 minute amrap

Obstacle Course :)

Warmup: 12 minutes of:

12 jumping jacks,

12 single arm kb suitcase deadlift (6 per side),

12 Single KB Box Step-ups,

12 calorie Ski Erg,

12 Reverse Hypers

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Strength: Deadlift 5x5

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WOD: 5 Minute AMRAP:

1 Deadlift @BW + 1 T2B,

2 Deadlifts + 2 T2B.... unitl time is called,

Rest 2 minutes then,

5 Minute AMRAP:

1 KBS + 1 Pushup,

2 KBS + 2 Pushups... continue adding 1 rep until time is called