Warmup: 10 minutes of:

10 cal assault bike,

1 wall walk,

10 KB row (5 each side),

30 second plank hold

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

Strength: Front Squat 6x3

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

WOD: 3 Rounds for Time:

500 meter row,

12 KBS 70/55#,

15 box jumps

Super Saturday

OTM x 10 minutes

2 Squat Cleans

Rest

For Time:

800 meter run

20 Deadlifts 135/95#

3 Rounds of Cindy

20 Power Cleans 135/95#

3 Rounds of Cindy

20 Front Squats

800 meter run

==========================

Sunday

Sunday Funday @ 8 am

New Haven Rugby Session/ Open Gym @ 9 am

Strength Superset

Z Press 5 x 7

8 KB Rows (ea. arm)

WOD: 7 Min AMRAP

1 Shoulder to OH 135/95#

1 Toes to Bar

2 S2OH

2 T2B

3, 4, 5 ... until time is called

Weight must be taken from the floor

Sellout - Tabata of:

Plank KB Pull Throughs

V-Ups

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: DB Bench Press: 3x10

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

WOD: 21-15-9

Bench Press @ 1/2 BW

Pullups