PRE: 4 Sets: 10 DB Snatches (50/35), 10 DB OHS, 1 Lap OH carry 

WOD: For load moved in 20 minutes:

-10 Thrusters

-10 Pull-ups

*Thrusters must be completed unbroken, athlete chooses the weight. If broken, increase pull-up reps by 1. POST: 4:00 Cool down Bike/Row/Ski

PRE: 12 min EMOTM: Even: Heavy DB: 3 Power Cleans, 3 Front Squats, 3 Shoulder to Overhead; Odd: 12 Heavy RB Good mornings

WOD: Make 3 attempts at each of the following:

-Max set of toes-to-bars

-Max set of ring dips

-Broad jump for distance,

Then, Row 2,000 meters for time

*Rest as needed between exercises.

POST: Accumulate: 3:00 Leg Lift Hold, 500m Straight Arm/Leg Ski

PRE: 3 Sets: 10 UB Back Squats (185/135), 25' HS Walk (50' Bear Crawl forward and backward)

WOD: For time: 28-21-15-9:

-SB Hang Cleans

-Single DB Burpee Box Jump Overs (24/20)

*50’ Single DB Walking Lunge (50/35) after each set

POST: 3 Sets: 25 Banded Pull Aparts, 20 Oblique Crunches/side