Endurance:  Dynamic Drills – 1 mile run

Warm Up:  21-15-9

• Wall Ball Situps
• Burpees

Strength & Stamina   5 rounds

• 10 Military floor press (90% of max)
• 10 Clapping Pushups
• Hip mobility stretch

Working Capacity:   5 rounds

• 20 1-arm snatches (r/l) 35 # RX
• 20 Pullups
• 20 Box Jumps

Durability:  Sprints in the gym

2- 4 laps (down & back) in gym followed by 1 minute rest
4-2 laps (down & back) in gym followed by 45 second rest
6- 1 (down & back) in gym followed by 30 second rest
8-1 down in gym followd by 15 second rest

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  30 squats/20 rollouts/30 OH squats

WOD:  2 rounds

• 50 wall balls
• 40 double unders or 100 regular
• 30 KB swings
• 20 Weighted walking lunges
• 10 Box Jumps

Durability:  3 rounds

• 20 GHD
• 20 Back Extension
• 10 Windmills (r/l)