PRE: 3 sets: 8 Strict Pull-ups, 4 Sumo Deadlifts (275/215), 8 Ring Dips, 4 Sumo Deadlifts

WOD: For time: 3 Rounds:

10 Ground to Overhead (135/95)

20 Front Squats

30 Toes to Bar

40 SA DB Hang Clean and Jerk (50/35)

POST: 5:00 of Core work, athletes choice

PRE: 10 min EMOTM: Odd: :50s Light Bike/Row/Ski

 WOD: For time:

-20 Wall Balls (20/14)

-5 Power Cleans (185/125)

-200m MB Run

-40 Wall Balls 

-5 Power Cleans

-400m MB Run

-80 Wall Balls

-5 Power Cleans

-800m MB Run

POST: 30-25-20-15-10: Sit-Ups, Hollow Rocks

PRE: 2-4-6-8-10 Squat of athletes choice (Front, Back, OHS)

WOD: 3 min EMOTM: 15/12 Cal Bike… Directly into: 12 min AMRAP: -7 Jerks (155/105) -35 DU (x2 Singles) -7 Deadlifts

POST: 50 Oblique Crunches per side