Complete for time:

25 Alternating DB Push Presses (40/25)

6.25 Mile Assault Bike (10,000 meters)

50 Alternating DB Hang Snatches (40/25)

STRENGTH DAY

Squat Snatch 1-1-1-1-1-1-1

then complete

8:00 AMRAP of:

5 Snatches (135/95)

10 Pull Ups

Complete 4 rounds for time:

15 SL Sit Ups / GHD

30 Thrusters (65/45)

45 DBL Unders

STRENGTH WOD:  SP/PP/BP 75%  5X4

"JOSIE"

For Time:

1 Mile Run

Then complete 3 rounds of:

30 BURPEES

4 Power Cleans (155/105)

6 Front Squats (from floor)

Then 1 mile run

PICK YOUR OWN PARTNER

Surprise wod

Be prepared for a real trail run (across the creek)