Warmup: 4 Rounds ~ Not for Time:

Deficit Deadlift x 3,

Hanging Leg Raises x max reps,

Banded Monster Walk x 20 steps

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

Strength: Front Squat 6x3

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

WOD: 4 Rounds for Time:

400 meter run,

15 KBS 70/55#,

10 Pullups

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Endurance: Meet at ECF @ 530

For time:

5xBld +10 situps,

4xBld + 20 situps,

3xBld+ 30 situps,

2xBld + 40 situps,

1xBld + 50 situps

Warmup: 3 Rounds

Assault Bike x 10 cals

Clean High Pull x3,

Chin-ups x10,

Barbell Bent Row x15,

Walking Lunge x14/leg

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

Strength/Skill: Hang Clean 10x2

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

WOD: “Grace”

30 Clean and Jerk for time 135/95#

Warmup: 3 Rounds

Ski Erg x 10 cals

Pushup x15,

Alternating KB Press x10/Arm,

Box Jump x5

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

Strength: Split Jerk 10x2

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

WOD: 3 Rounds for Time:

500 meter row,

20 Burpees,

30 KBS

——————————————

Endurance: Meet at ECF @ 530 am

4 Rounds for Time:

500 meter ski Erg,

800 meter run,

20 toes to bar