Endurance:  Dynamic Drills ROM – 800m run

Warm up:  Synovial fluid

                          30 sec x 2

• around the world
• halo
• h2h swing
• figure 8

“EDT” Kettle Bell

20:10 x 8

• swing
• 200m run
• goblet squats
• 200m run
• push ups
• 200m run
• 1 arm thrusters (r/l)
• 200m run
• burpee
• 200m run

Endurance:  Dynamic Drills ROM  – run 1 mile

Warm up:  Turkish Get Ups 10 minutes

Skills:  Hang Cleans 65% 3 x 3 x 2 x 2 ; 75% 3 x 3 x 2 x 2

Working Capacity:  20 minutes AMRAP

• 75# Thrusters x 15
• Pull ups x 15
• 200m run