Warmup: 3 minute row, then,

3 Rounds of:

3 forward rolls,

6 Bulgarian Split squats,

12 Reverse Lunge Steps

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

Strength: Back squat with tempo (3001) 5x5

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

WOD: 5 rounds for time:

30 Goblet Squats

20 DU's,

10 burpees,

dumpster dash

Super Saturday

5 Minute AMRAP:

500 meter row,

30 Clean & Jerks 115/75#,

Rest 3 Minutes,

7 Minute AMRAP:

50 Calorie Assault Bike,

30 Deadlifts 115/75#,

rest 2 minutes,

9 minute AMRAP:

50 Box Jumps,

30 GI Janes

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

Sunday

Sunday Funday @ 8 am

Open Gym/New Haven Rugby Class @ 9 am

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Shoulder Press 6x6

with 10 Single legged ring rows after each set <rowvember>

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

WOD: OTM x 24 mins:

minute 1: 2-KB s2oh x 10,

Minute 2: 2KB OH walks x 30M,

Minute 3: KB Russian twists x 12