Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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

Strength: Push Press 5x3

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

WOD: OTM x 20 Minutes:

Minute 1: 4 burpee toes to bar,

Minute 2: 4 Devils Press 35/20#

————————————————

Endurance: Meet at ECF @ 530 am

On the 2 minute at each station x 5 Rounds

1 - 300 Meter Row

2 - 20 Box Jumps

3 - Weighted Suicides

Warmup: 10 minutes of:

deadbug x 10,

bear crawl with dumbells x 10 meters,

reverse hypers x10

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

Strength: OHS 5x3

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

WOD: 3 Rounds for Time:

20 KB Front Squats,

15 Pullups,

50 Calorie Row

Warmup: 10 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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

Strength: Bench Press 5x2

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

WOD: 4 Rounds of:

3 minute AMRAP of

20 KBS,

20 box jump and overs,

Rest 3 minutes between each round

———————————————————-

Endurance: Meet at ECF @ 530 am

3 Rounds for Time

50 Reverse Lunges

25 Calories on Assault Bike

50 Situps