PRE: 4 Sets: 5 DB Cleans, 10 Lunges, 5 Shoulder to Overhead (Work as heavy as possible)

WOD: For time: 10-9-8…2-1:

-Squat Cleans (155/105)

-1 Round of "Cindy" after each set (5 Pull-ups, 10 Push-ups, 15 Air Squats)

POST: 6 x :25 Handstand L-Hold

PRE: 5 Sets: 3 Hang Snatch + 2 Hang Squat Snatch (Build to a heavy complex)

WOD: For time:

3 Rounds:

-30/20 Cal Bike/Row/Ski

-15 Devil Presses (35/20)

-Then 3 Rounds:

-60 DU (x2 Singles)

-15 DB Thrusters

POST: 400 m Forward Sled Pull, 400 m Backward Sled Pull

PRE: Heavy Day

WOD: -14 min EMOTM:

-Odd: 4 Back Squats

-Even: 2 Front Squats (65-70% of 1 RM Front Squats)

-3 Sets: 25 Dual KB Russian Swings, 20 GHDSU

POST: 4 RNFT: :20 L-Sit, 10 Ring Dips