Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps,

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Strength: Bench Press 6x3

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WOD: 9 Minute AMRAP

3 Power Snatches 75/55#

3 Calorie Row

*Increase by 3 reps each round until time is called

Warmup: 15 minutes of

Bench Press x 6

Lateral Step overs x 8

Ring Rows x 10

Reverse Lunges x 12

Assault Bike x 14

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Dominate the Day Workout

“Sebastian Strong”

3 Rounds of

1 minute max rep burpees

1 minute max rep hang cleans 75/55#

1 minute max rep box jumps 20/16”

1 minute max rep push press 75/55#

1 minute max cal row

1 minute rest

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: Front Squat 6x3

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WOD: 13 Min AMRAP of:

10 Push Press 115/75,

10 KBS 55/35#,

10 Box Jumps 24/20"