Warmup: 3 Rounds of

Single Arm KB Over-Head Walking Lunge x20 meters,

KB Russian Twist x20,

Frog Hops x20 meters

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Strength: Front Squat 6x3

with 8 Goblet Position Elevated Reverse Lunges after each set

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WOD: 12 Minute AMRAP ~ Ascending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

*Add 2 reps each round until time is called

Warmup: 4 Rounds of:

1 dumpster dash,

8 Push ups

16 situps

6 seated box jumps,

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WOD: Strongman Mile

Warmup: 10 minutes of:

10 calorie row,

10 Alternating Single Leg KB Deadlifts,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

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Strength: Deadlift 6x6

with 8 alternating single leg OLY Bar deadlift after each set

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WOD: OTM x 20 minutes:

Odd minutes - 3 deadlifts @ 75-80% of working max,

Even minutes: 4 Burpee toes to bar