PRE: 10-6-4 Split jerk (work at 70% of 1RM)

WOD: 4 RNFT:

- 200m Sled push,

- 15 Devil Presses (35/20),

- 80 DU's  (x2 singles)

POST: 3x15 inverted rows

PRE: 3x10 Barbell squat jumps (45/35), 3x20 bodyweight split lunges (10/leg)

WOD: For time: 30-20-10 

- Incline push ups,

- V-ups

*25' HS Walk (Bear crawl after each set)

POST: 2 sets: 25 Banded good mornings straight into 3 attempts at Broad jumps for distance,

PRE: Movement Standards

WOD: Time cap: 45 minutes

-2000 m run,

- 50 Clean and jerks (155/105)

- 2000 m row,

-100 1 fer 1 Reverse Burpees,

- 2000 m ski,

- 150 Synchro. Single Arm DB Thrusters (35/20)

POST: Mobility