PRE: Movement Standards

WOD: "Servais" For time:

-1.5 Mile Run

-8 Rounds:

-19 Pull-ups

-19 Push-ups

-19 Burpees

-400 m Sandbag Carry (Heavy)

-1 Mile Farmer Carry

POST: Mobility

PRE: 7 min EMOTM: 2 Front Squats (175/125)

WOD: For time: 5 Rounds:

-10 Hang Cleans (95/65)

-30 DU (x3 Singles)

-10 Split Jerks -30 DU

POST: 50 Left Obilque Crunches, 50 Crunches, 50 Right Oblique Crunches

PRE: 7-5-3-1-1 Bench Press *Build to a heavy single for the day

WOD: 3 Rounds: 5 min AMRAP with 1 min rest between:

-9 Pull-ups

-15 Power Snatches (75/55)

-21 Air Squats

POST: 3 Sets: 10 Forward/Lateral DB Raises