PRE: 5 Sets: Hang Snatches: 2 Below Knees, 3 Above Knees *Work to a heavy complex

WOD: Tabata 8 Rounds (:20/:10) of each Station, :30 Rest Between:

-Front Squat (135/95)

- Cal Row

-Deadlift

-Cal Ski

-Push Jerk

-Cal Bike

POST: 30 Rower Seat Pike Pull-ins

PRE: 3 RNFT: 20 Straight leg MB Sit-ups, 15 Dual KB Stiff leg Deadlifts

WOD: For time:

-21-15-9: -Squat Cleans (95/65) -TTB (K2E)

-150 DU (x2 Singles)

-9-15-21: -Pistols/Leg -Pull-ups

POST: 50 GHD Hip Extensions

PRE: Movement Standards

WOD: Partner Day! For time:

-90 Shoulder to Overhead (75/55)

-60 Front Squats (95/65)

-30 Hang Snatches (115/85)

-1800/1500m Row/Ski

-30 Synchro. Bar Facing Burpees

-60 MB Step-ups (24/20)

-90 Ring Rows

-2/1.7 mi Backward Bike

POST: 100 Incline Push-ups