Warmup: 10 minutes of:

10 calories on Ski Erg,

10 kbs,

10 later bench step overs,

10 Banded Scap pulls (per side)

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Strength: Deadlift 10-8-6-4-2

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WOD: 40-20-10-5 of:

Calories on Assault Bike,

Lunges,

Pushups

with dumpster dash Farmers carry after each set

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Endurance: Meet at ECF @ 530 am

teams of 2 or 3 athletes:

100 box jump and overs,

200 calories on bike,

300 calories on Ski Erg

~ partners must run around the building before tagging back in...

Warmup: 4 Rounds of:

1 dumpster dash,

2 wall walks,

30 seconds side plank (per side),

6 seated box jumps,

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Strength/Skill: OTM x 12 minutes: 1~2 Snatch (stay below 90%)

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WOD: 9 Minute AMRAP:

1 Snatch + 2x DU's,

2 Snatches + 4 DU's,

3 Snatches + 6 DU's...

Continue adding 1 Snatch and 2xDU's until time is called

Warmup: 10 minutes of:

12 mountain climbers,

12 KBS,

12 KB lunge,

12 KB stepups,

12 calorie bike or rower

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Strength: Back Squat 10-8-6-4-2 ~ Increasing weight

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WOD: For Time

21-15-9

Calorie Row

Pullups

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Endurance: Meet at ECF @ 530 am

On the 2 minute x 40 minutes

5 Pullups

5 Burpees

1 Dumpster Dash