Endurance:  Dynamic ROM – 1 mile run

Warm Up:  80 squats/60 situps/ 30 pushups/20 pullups

Skills:  5 rounds

• 3 hang squat snatch followed with OH squat
• 5 pullups

Working Capacity:

(1)  5 rounds

• Sprint 200m
• 10 KB Swings 44lb.
• Sprint 200m
• 10 KB Thrusters 44lb.

(2)  5 rounds

• 5 Hand stand pushups
• 5 Pistols (r/l)
• 10 1-arm snatches (r/l)

Durability:  2 rounds

10 –  25lb. dumbbell OH squats

• 20 situps/20 flying superman/20 crunches/20 leg levelers

Endurance:  Dynamic ROM – Synovial Fluid warm up

WOD:

• Row 500m
• 50 KB swings
• Row 1000m
• 50 KB goblet squats
• Row 1500m
• 50  KB thrusters
• Row 1000m
• 50 KB swings
• Row 500m
• 50 squats