PRE: 3 Sets: 15 Dual DB Stiff Leg Deadlifts,

20 Dual DB Reverse Lunges (10/leg), 25 Weighted Ab-mat SIt-ups

WOD: For time: 9 Rounds: 

-9 Front Squats (95/65) 

-7 Hang Cleans 

-5 Push Press

POST: 50 HS Shoulder taps OR 10 wall walks

PRE: 1-3-5-7-9 Sumo Deadlift *Pick a heavy load and work unbroken

WOD: For time: 

-1000/800m Row/Ski 

...Then… 

5 Rounds of: 

-9 Hang Snatches (95/65) 

-15 HRPU 

-21 Wall Balls (20/14) 

...Then...

-1000/800m Row/Ski

POST: 2 lap bear crawl, 2 lap crab walk

PRE: Movement Standards

WOD: “1945” For Time:

-45 LA OH KB Lunges (53/35)

-45 TTB (K2E)

-45 Goblet Squats

-45 Pull-Ups

-45 Alt. KB Snatches

-45 Cal Row

-45 RA OH KB Lunges

POST: NFT: 3 Rounds: 150m Ski, Double Unders (x10 # Ski Strokes, i.e. 20 Strokes = 200 DU, x20 for singles)