PRE: Workout Set-up

WOD: “Complex in a Dozen” For time: 4 Rounds:

-1 Barbell Complex

-10 - 20 - 30 - 40 Bar Facing Burpees

-Rest 3 min, then: 4 Rounds:

-1 Barbell Complex

-100/85m - 200/170m - 300/255m - 400/340m Row

-Rest 3 min, then: 4 Rounds:

-1 Barbell Complex

-100 - 200 - 300 - 400 Alt. SU

*Barbell Complex = 5 SDHP + 5 Power snatches + 5 S2O + 5 OHS (115/75).

*45 minute time cap.

POST: 8 minute cool down Bike/Row/Ski

PRE: 3 x Every 2:00: 350/300m Row/Ski, 3 Snatch Deadlifts + Snatch Pulls (155/105)

WOD: For time: 4 Rounds:

-50' Dual DB Walking Lunges (50/35)

-15 LA Single DB S2O

-50' Dual DB Walking Lunges

-15 RA Single DB S2O

-10 HSPU on DBs

POST: 3 Sets: 0:30 Weighted Wall Sit, 20 Dual KB Russian Swings

PRE: 6 Sets: 1 Back Rack Jerk, 3 OHS *Build to a heavy set

WOD: On the 15:00 x 2:

-800m Run

-60/40 Cal Bike

-40/30 Cal Row

-200m SB Run

POST: 5 Sets: 5 Muscle-ups (Bar/Ring) or 5 Hips to Rings (Ring Rows)/5 Ring Dips