PRE: 3 Sets: :45 Max Deadlifts (315/225), 1:00 Max Kipping HSPU (3 sec pause in lockout) / Part 2: :45 Max DB Strict Press, 1:99 Max L-Sit between boxes

WOD: AMRAP 20:

• 200m Run, 3 Burpee Box Overs, 3 Thrusters (115/85)

• 200m Run, 6 Burpee Box Overs, 6 Thrusters

• 200m Run, 9 Burpee Box Overs, 9 Thrusters…….

POST: 5:00 Cool down bike/row/ski

PRE: Hang Snatch: 3x3 Building to a heavy set of three then: 6 min EMOTM: 2 Hang Snatches (Working at heaviest load of 3x3)

 WOD: For time: 10-8-6-4-2: Clean and Jerks (135/95, 155/105, 175/115, 195/125, 215/135) **20 Wall Balls, 40 DU (x3 Singles) after each set

 POST: 50 DB Lateral Step-ups

PRE: 6 Sets: Every 1:30 complete Front Squats 3 *Increase to heavy set of 3

WOD: 7 Rounds every 3:00 complete:

-400 m Run

-Athletes Choice: 12 Toes to Bar, 9 Chest to Bar Pull-ups, 6 Bar Muscle-ups

POST: 5 Sets: :20 HS Hold, 20 RB Sit-ups