PRE: 10-8-6-4-2 Hang Snatch (Build to a heavy set of 2)

WOD: AMRAP 30:

-50 DU (x2 Singles), 400m Run

-50 DU, 3 Rounds of “Diane” (9 Deadlifts (225/155), 9 HSPU (Box/Pike))

POST: Mobility

PRE: 3 Sets: 14 Dual KB Russian Swings (35/20), 2 Lap Farmer Carry, 10 Dual KB Walking Lunges

WOD: 5 Rounds:

-1:00 – Shoulder to Overhead (95/65)

-1:00 – Front Squats

-1:00 – Max Cal Bike/Row/Ski

-1:00 – Rest

POST: 3 sets: 5 ninja jumps, 10 WP sit ups

PRE: Movement Standards

WOD: MURPH -

-1 mile run

-100 PullUps

-200 Push Ups

-300 Air Squats

-1 mile run

POST: Mobility