Warm Up: Tabata: Burpees Side Plank Lunges Push Ups Strength: Stirct Press 3-3-3-3-3 Build to 80% of your 1RM and maintain that for 3 sets WOD: 4 Rounds For Time: 250m Row 15 KB Swings (53/35) 30 DU’s (2:1 singles)

Warm Up: Tabata: Jumping Squats Inchworm Push Ups Hollow Rocks DU’s WOD: For Time: 400m Run 15 Squat Snatches (135/95) 400m Run 12 Power Snatches (135/95) 400m Run 9 OH Squats (135/95)