PRE: 4 Sets: 6 Bench Press (50% of 1 RM)

WOD: AMRAP 18:

-6 TTB (K2E)

-9 Dual DB/KB Shoulder to Overhead

-12 Deadlifts (225/155)

-15 Wall Balls (20/14)

POST: 100 MB Sit-ups

PRE: Back Squat 12-9-6-3  *Build through all 4 sets

WOD: 21-15-9-15-21:

-Hang Snatch (95/65)

- Thrusters (95/65)

POST: 3 Set: 15 GHD Hip Extensions, AMRAP: HSPU

PRE: 5x3 Power Snatch *Build to heavy 3

WOD: For time: 7 Rounds:

-200m Run

-7 Squat Cleans (135/95)

-7 Pull-ups

POST: 3 RNFT: -200m row, 9/6 Cal Bike