Warmup: 10 minutes of:

Shoulder Shrugs,

banded pull through,

Banded lat pulldowns,

Spider pushups,

mountain climbers

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Strength: Snatch Grip Deadlift 3x10

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WOD: 20! of

Burpees

Situps

*with 10/8 calorie Assault Bike after each set

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Endurance: Meet at ECF @ 530 am

Same as main WOD!

Warmup: 4 Rounds of:

2 minutes bike or row,

8 Hip Extensions,

30-45 second Plank Holds,

8 Ring rows,

8 Weighted Knee ups,

8 Pushups

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Strength: Back Squat 3x10

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WOD: For Time 21-15-9

Plate Burpees

GHD Situps

KBS

Warmup: 12 minutes of:

2 minute row,

Reverse Hypers x 8,

Plank-ups x 8,

Prowler push x 10 meters,

Prowler pull x 10 meters

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Strength: Deadlift 3x10

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WOD: OTM x 40 minutes:

minute 1: 1 rope climb,

Minute 2: 10/8 calorie Assault Bike,

Minute 3: 100 meter sprint,

Minute 4: 12/10 Calorie Row

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Endurance: Meet at ECF @ 530 am

Same as main WOD