PRE: 6 Sets on the 1:30: 5 Reps: 1 Hang Clean + 1 Shoulder Press

 WOD: 5 Rounds :45 on/:15 off

-Wall Balls (20/14)

-Deadlifts (205/145)

-Cal Ski

-DB Snatches (50/35)

 POST: 4 x 12 Dual DB Single Leg Box Step Downs

PRE: 5 Sets: 2 Power Snatches + 1 Hang Snatch (Work up to a max complex)

WOD: For time:

-200 DU (x2 Singles)

-25 C2B Pull-ups

-25 Front Squats (95/65)

-150 DU (x2 Singles)

-25 Pull-ups

-25 Shoulder to Overhead

-100 DU (x2 Singles)

-25 TTB (K2E)

-25 Thrusters

POST: 10 Skin the Cats, 3x10 Deficit Dual DB Reverse Lunges (Stand on plate)

PRE: Movement Standards

WOD: Partner Day! 

-6 Rounds Every 3:00 Complete: 

A. 400m Run

B. "DT": -12 Deadlifts (135/95) -9 Hang Cleans -6 Push Jerks

*Partners alt. between A. and B. 

-3 min Rest 

-6 Rounds Every 3:00 Complete: 

A. 400m Run, 

B. "Triple Cindy": -5 Pull-ups -10 Push-ups -15 Air Squats 

*Partners alt. between A. and B.

POST: Mobility