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Warmup: 12 minutes of

10 banded pull aparts

20 banded monster walks

20 banded monster side steps - alternating sides

10 reverse hypers

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Strength: Power Clean

*15 minutes to find a heavy single

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WOD: 3x 3 Minute AMRAP ~ 1 Minute Rest between each Round

3 Power Cleans 135/95#

6 Pushups

9 Air Squats

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Rugby Conditioning/ Sellout: 5 Rounds for time

20 cal Row

30 Double Unders

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Endurance: meet at ECC @ 6 am

Run around the building

40 KBS 70/55#

2x Run around the building

30 KBS

3x Run around the building

20 KBS

4x Run around the building

10 KBS

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