Warmup: 12 minutes of:

3 Inch worms,

10 lateral bench step overs,

10 later plate drag steps (each leg),

10 plank-ups

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Strength: Thrusters 5x3 <taken from the floor>

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WOD: 20 min AMRAP of:

3 Thrusters,

6 Pullups,

9 calorie row

- Rest 1 minute

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Endurance: Meet at ECF @ 530 am

1x(50 burpees +run around the building),

2x (40 ab mat situps with + run around the building),

3x(30 pushups + run around the building),

4x(20 KBS 55/35# + run around the building)

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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Strength: Back Squat 5x2

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WOD: 3 Rounds for Time:

20 Front Squats 95/65#,

15 Pullups,

50 DU's

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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Strength: Shoulder Press 5x3

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

WOD: OTM x 20 Minutes:

Minute 1: 6 burpee toes to bar,

Minute 2: 4 Devils Press 35/20#

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Endurance: Meet at ECF @ 530 am

5 Rounds of:

4 minute AMRAP of Calorie Row 30/20,

Assault Bike 30/20 Calories,

Max 10 Meter Shuttle runs,

4 min rest after round 1,

3 min rest after round 2,

2 min rest after round 3,

1 min rest after round 4