PRE: Movement Standards

WOD: For Time: "1776" (In a Team of Three)

-Kettlebell Swings (53/35 lb)

-Box Jumps (24/20 in)

-Air Squats

-Push-Ups

-Burpees

-Pull-ups

-Sit-Ups

-Row (calories)

-Double-Unders

-Wall Balls (20/14 lb)

-Ball Slams (30/20 lb)

-Dumbbell Push Press (45/35 lb).

***148 reps of each movement broken up as needed for a total of 1776

POST: Rest and Recover

PRE: Push Press: 6-5-4-3-2-1 *Build to a heavy single for the day

WOD: For time: 5 Rounds:

-5 Devil Presses (35/20)

-10 Dual DB Lunges

-15 Dual DB Front Squats

-10 Dual DB Lunges

-5 Devil Presses

-1 min rest between rounds

POST: 4x:20 Hollow Hold

PRE: 7 min EMOTM: 1 Power Clean + 1 Hang Clean + 1 Jerk *Build to a heavy complex

WOD: For time:

50-40-30-20-10: -Amer. KB Swings (53/35)

-40-30-20-10-5 Cal Bike/Row/Ski

*10 Burpee Box Overs after each set (24/20)

POST: 50 banded good mornings, 50 air squats w/pulse