PRE: 5 Sets: 1 Squat Clean + 2 Hang Squat Clean + 1 Squat Clean *Build to a heavy complex

WOD: For time:

-60 Hang Snatches (95/65)

-60 Pistols

-60 Ring Rows

-60 Devil Presses (35/20)

*15 min time cap.

POST: 2 Sets: 20 Dual DB Sumo Squats, 20 Strict Knees to Elbow

PRE: Heavy Day

WOD: Push Jerk 6-6-6-6-6-6, 4:00 Banded March

POST: 4 Sets: 7 Bench Press, 14 Dual DB Bent Over Rows, 28 Banded Pull-Aparts

PRE: Back Squat 7-5-3-3-1-1 *Build up to a heavy single

WOD: 5 Rounds every 4:00:

-27/21 Cal Bike/Row/Ski

-21 Power Cleans (115/85)

-15 Bar Facing Burpees

POST:  3 Sets: 10 Strict L-Pull-ups, 20 Sit-ups