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Warmup: 12 minutes of

1 dumpster dash

6 knees to elbows

8 pushups

10 ring rows

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Buy-in: Dumbell Squat Cleans 3x10

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Strength: Shoulder Press 6x3 ~ Increase Loads

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WOD: 2 x with 2 minute break between each set (no rest between movements)

3 minutes max rep burpees

2 minutes max rep situps

1 minute max rep double unders

rest 2 minutes

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Endurance: meet at ECC @ 6 am

Run: 4x200, 4x400, 4x800 with 2 minutes rest between all work sets

 

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