Endurance:  Dynamic ROM Drills – 1 mile run

Warm Up:  Bear Complex  (6 reps of each weight; followed by run down and back twice 45/65/75/85/95)= Power Clean/Front Squat/Push Press/Back Squat/Push Press

Working Capacity:  AMRAP 20 minutes

• 3 x Turkish Get Up
• 10 x 1 arm Snatch
• 250 m Row

Stamina:  5 rounds

• 3 x Push Jerk
• 10 x Wall Ball Sit up
• Shoulder Stretch

Durability:

• 1 mile run
• 2 rounds 90 second plank holds

Endurance:  Dynamic Drills – 5 suicide laps

Warm Up:  100 jump ropes – 10 pushups – 20 situps – 30 squats (3 rounds)

WOD:  4 ROUNDS

20 Ball Slams
20 Box Jumps
20 Wall Balls
20 Weighted Lunges
20 Kettle Bell Swings

Durability:

100 4 ct Flutter kicks
50 Crunches