Endurance:

Run 1 mile

Warm Up: 

• Barbell complex – start with 45# bar adding 10lbs. to RM
  
• Deadlift-upright row-hang squat clean-front squat-push press-back squat x6
• x6 burpees

Phase I:  Strength & Intensity

x5 rounds

• Military floor press x 3
• Renegade row x5

Phase II:  Metcon Intensity

• “Fran”  21-15-9
• Thrusters
• Pull ups

Core & Durability:

• 200m sprint
• 10 Jumping lunges
• 25 4 count flutter kicks
• Hip Mobility

Endurance:

Run 1 mile

30 Air squats / 20 Roll overs /30 OH Squats

WOD:

10-9-8-……3-2-1

Full Squat Cleans
400 m run

Core & Durability:   x 4

20 GHD
20 Back Extensions

Endurance:

Run 1 mile, pull up ladder 1-10

Work Capacity:

AMRAP 15 minutes

• 7 x Push Press
• 5 x Sumo Dead Lift High Pull
• 3 x Tricep Dip

Sit/Squat and Run

• 50 each 100 m run
• 40 each 200 m run
• 30 each 400 m run
• 20 each 800 m run
• 10 each 1600 m run