PRE: Movement Standards

WOD: AMRAP 30:

-10 Power Cleans (185/125)

-20 Synchro. Bar Facing Burpees

-30 Cal Row/Ski/Bike

-40 Train Box Overs (24/20)

POST: 4x10 Ring Push-ups (2 sets - Y, 2 Sets -T)

PRE: 5 Sets: 1:30: 3 Squat Cleans (155/115)

WOD: Fight Gone Bad: 3 Rounds For Total Reps:

-1 min OH Walking Lunges (45/35)

-1 min Russian KB Swings (70/53)

-1 min HS Hold

-1 min Toes To Ring

-1 min Shuttle Sprints

-1 min Rest

POST: 8 Sets: :10 Static Extended Hold on Rings (Top of ring dip):

PRE: 5x4 Sumo Deadlift High Pull (Work at heaviest load possible)

WOD: For Time:

-45 Barbell Thrusters (45/35)

-30 Dual DB Box Step Overs (24/20)

-15 Devil Presses (35/20)

-800m Run

-15 Devil Presses

-30 Dual DB Box Step Overs  

-45 Barbell Thrusters

POST: Accumulate 2:00 in L-sit