Endurance:  Dynamic Drills – 500m run

Warm Up: Complete 10 BB Complex =  deadlift, hang clean, up right row, front squat, push press, back squat = 1

Stamina: 

•          15 Dead lift @ 90% of 3 RM
•          30 Front Squat
•          400m Sand Bag

Working Capacity:  15 minutes of:

•                    5 x OH Squat 
•                    5 x SDLHP

Durability:  500m Run; Stretch!

Endurance:  Dynamic Drills ROM – Run 500m

Warm Up:  Synovial Fluid Warmup = Halo/Around the World/Swing/Fig 8   30 sec of each x 4 sets

WOD

“EDT” (Escalated Density Training = work hard for 20 sec VERY HARD

20:10 x 8 

Jumping Air Squats
Kettle Bell Swings
Push Ups ( one the bell)
Kettle Bell Squats
Knees to Elbows
Kettle Bell Sit ups 

Durability:

30 sec hold planks (various positions) Stretch & Hydrate!!!!

3…2….1 GO!

Endurance:  Drills then move into the following…..

Warm Up:  50 double-unders or 100 regular, 30 KTE

Strength:  Work to 1RM Push Press (PP)  ONLY FOR INSTRUCTORS

Stamina:  5 Rounds, not timed:  3 x PP @ 90% 1RM, 5 x Turkish Get Up L/R , Roll overs w/ PVC

Work Capacity:  Yosemite – For time: 

• 20 Squat Cleans (use either DB or O bar), 30 Pull-ups, Run 500 Meters
• 30 Pull-ups, 30 KB Swings , Run 500 Meters
• 30 KB Swings, 20 Squat Cleans, Run 500 Meters

Durability: 30 x 4 count flutter kicks.  30 x good morning darlings