PRE: Workout Set-up

WOD: For time: 3 Rounds:

-800m Run

-30 Toes to Bar (K2E)

-21 Dual DB Snatches (50/35)

POST: 16-14-12-10: Bulgarian Split Squats, HS Shoulder Taps

PRE: NFT: 5 Sets: 1:00 Light Bike, 3 Hang Snatches + 6 OH Lunges (Work up to a heavy set)

WOD: For time:

-50 Power Cleans (155/105)

*On the minute; 7 DB V-ups (35/20), 9:00 time cap.

POST: 18-15-12: Cal Ski, GHD Sit-Ups

PRE: 8 min EMOTM: 3 Sumo Deadlifts (275/185), 8 Weighted Pistols

WOD: 5 Rounds, Every 3:00 Complete:

-21/15 Cal Bike/Row/Ski

-15 HRPU

-9 OHS (95/65)

POST: Accumulate 4:00 Plank, 2:00 Bottoms up KB hold