PRE: Movement Standards

WOD: “Tarentino” For time:

-2000m Row/Ski

-50 Clean-and-Jerks (155/105)

-2000m Row/Ski

-100 Burpees

-2000m Row/Ski

-150 Wall Balls (20/14)

*Time Cap: 45 minutes

POST: Mobility

PRE: 3 Sets: 10 Pistols, 8 Ring dips, 10 Barbell Good Mornings (75/55)

WOD: For Time:

-400m Run, 21 Power Snatches (95/65)

-400m Run, 21 Overhead Squats

-200m Run, 15 Power Snatches

-200m Run, 15 Overhead Squats

-100m Run, 9 Power Snatches

-100m Run, 9 Overhead Squats

POST: 2 Sets: 10 Dual DB Bicep Curls, 20 Single DB Tricep Ext. 30 - 2 Count Flutter Kicks

PRE: Back Squat 6-6-5-5-4-4 *Build to a heavy set of 4, 8 Strict Pull-ups after even sets

WOD: For Time: -15-12-9-6-3:

-Jerks (135/95)

*60 DU (x2 Singles)

Directly into…

-300m Prowler Push/Sled Pull

2 RNFT: 50 Walking Lunges, 30 Sit-ups, 10 2-Push-up Burpees