Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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

Strength: Split Jerk 6x2

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

WOD: 16 MInute AMRAP:

3 HSPU's,

5 SDHP 75/55#,

10 Meter Bear Crawl,

30 Single Unders

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Endurance: Meet at ECF @ 530 am

6x 800 meter run

with 2 minutes rest after each set

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