PRE: 4 Set: 14 Weighted Back Rack Lunges (115/75)

WOD: For time: 3 Rounds:

-50 Wall Balls (20/14)

-15 Burpee Box Overs

-10 Power Cleans (185/125)

POST: 30 Reverse Burpees

PRE: 2 Rounds: 30 KB Squats, 20 KB Hang Snatches (35/20)

WOD: 5 Sets:

-15/12 Cal Bike/Row/Ski

-10 Dual DB/KB Front Squats (50/35)

-15/12 Cal Bike/Row/Ski

*1 min rest between sets

POST: 4 Rounds: 1:00 Plank, :30 DB Bent Over Rows, :30 DB Shoulder Press

PRE: 6 min EMOTM: 3 Power Snatches (135/95)

WOD: 7 Rounds every 3:00 Complete:

21/15 Cal Bike/Row/Ski, then AMRAP: 15 Air Squats, 10 Push-ups, 5 Pull-ups

POST: 4 Sets: 10 Single Leg Deadlifts