Warmup: Athlete’s Choice

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Strength: Shoulder Press 6x2

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WOD: 21-15-9-15-21 of

Push Press 95/65,

Calorie Row

Warmup: Athletes Choice

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Strength: Weighted Ring Rows 5x10

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WOD: 10! of

Burpees

Pullups

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Endurance: Meet at ECF @ 530 am

Teams of 2 athletes - 30 Minute AMRAP

Parter 1 2x around the building,

partner 2 1 mile assault bike

~ switch when both partners are done

Warmup: Athlete’s Choice

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Strength: Back Squat 6x3

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WOD: 12 minute AMRAP

8 Wallballs,

8 Pushups,

8 lateral medball step oves,

8 ball slams