Strength WOD

Every 3 Minutes for 15 Minutes
10 DB Step ups
10 Archer Ring Row
:30 Weighted plank

WOD

40 Wall Ball
30 KB Swings
20 DB Burpees
2 Rounds
Fitness: 35/26
Performance: 53/35

Open: 70/53

DRIVE 5:30 pm at Fed 

Every 2 Minutes for 10 Minutes
20/16 Cal Row
Max Pause Jump Squat (Pause in the bottom of the squat on every rep)
Every 2 Minutes for 10 Minutes
15/12 Bike
Max No Push up Burpee
Every 2 Minutes for 10 Minutes
15 Overhead Tricep Press
20 Bicep Curls (1 DB- 10 each arm)
Max Russian Twist (with DB or no weight)

DRIVE30 11:30am at HE

7 Minute Amrap:
30 Doubles
20 Alternating Goblet Lunges
10 Push Ups

Rest 2 Minutes

7 Minute Amrap:
30 Doubles
20 Goblet Squats
10 Burpees