Warmup: 12 minutes of:

10 banded good mornings,

8 Reverse Hypers,

6 GHD Situps,

4 Burpee Box overs,

2 Forward Rolls

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

Strength: Deadlift 5x2

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

WOD: For Time:

75 Goblet Reverse Lunges,

100 Burpees,

150 Situps

Warmup: 3 Rounds of:

8 Close Grip Bench,

8 seated DB Press,

8 Flat Bench Flies

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

Strength: Bench Press 5x3

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

WOD: 5 Minute AMRAP:

5 KB Push Jerks,

5 Pullups

Rest 2 minutes,

3 Minute AMRAP:

6 Plank Ups,

6 Dips

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Endurance: Meet at ECF @ 530 am

50-40-30-20-10

Calorie Row

10 meter sprints

Warmup: 3 rounds ~ not for time:

6 Front Rack Reverse Lunges,

6 Single leg Hip flexion with band,

6 banded donkey kickouts

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

Strength: Back Squat 5x3

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

WOD: for time:

1000 meter row,

then 3 rounds of

20 Alternating Single Arm DB snatches 50/35#,

30 Pushups, then

1000 meter row