PRE: 4 Sets: Accumulate :30 in L-Sit/Hold, 20 RB Lat Pull Downs (PVC)

WOD: For Reps: -Minutes 1-8:

- 2000/1800m Row/Ski then: Max Deadlifts (225/155)

-Rest 2 minutes

-Minutes 11-15:

-Run 400m then: Max Power Sntaches (95/65)

*athletes change weight during rest

POST: 30/30 GHDSU/Hip Extensions

PRE: 6 rounds: Every 1:30: 6 Front Squats (light load), 20 RB Side Steps (Left/Right)

WOD: Tabata 8 Rounds (:20/:10):

• Hang Clean and Jerks (75/55)

• Cal Bike

• SB Over the Shoulder

• Ring Rows

POST: 6x 5/arm Landmine Presses

PRE: Movement Standards

WOD: "Filthy Fifty"

-50 Box Jumps (24/20)

-50 Jumping Pull-Ups

-50 KB Swings (53/35)

-50 Walking Lunges

-50 K2E

-50 Push Presses (45/35)

-50 Back Extensions

-50 Wall Balls (20/14)

-50 Burpees

-50 DU (x3 Singles)

POST: Mobility