PRE: 4 Sets: 20 Weighted Sit-ups, 5 Power Snatches (Work at a heavy load for all sets)

WOD: On the 2:30 x 10 Rounds:

-10 Hang Cleans (135/95)

-30 DU (x2 Singles)

-15/12 Cal Bike/Row/Ski

POST: 2 Sets: 200' Walking Lunges, 4 Wall Walks

PRE: 4 Sets: 100m KB Bottoms up Carry (35/20), 25 Russian KB Swings (80/62)

WOD: For Time:

-21 OHS (95/65)

-800m Run

-18 OHS

-600m Run

-15 OHS

-400m Run

-12 OHS

-200m Run

-9 OHS

POST: 2x10 TTR (3 sec descent)

PRE: 5x6 Deficit Deadlifts (Increase to a heavy set of 6, standing on 45# plate)

WOD: AMRAP 17:

-17 Thrusters (75/55)

-25 HRPU

-17/13 Cal Bike/Row/Ski

POST: 3 Sets: 10 Good Mornings, 20 Box Step-ups, 30 Glute Bridges (Feet on Box)