PRE: 4 Sets: 20 Weighted Sit-ups, 10 Power Snatches (Work at a moderate-heavy load for all sets)

WOD: For time: 5 Rounds:

-200m MB Run

-9 Hang Cleans (155/105)

-20 Wall Balls (20/14)

POST: 4 Sets: 15 Dual DB/KB Strict Presses (35/20), 10 Dual DB/KB Deadlifts

PRE: Power Cleans: Heavy Set of 12 (12 reps must be unbroken)

WOD: Every 5 Minute x 4 Rounds:

-12/9 Cal Row

-6 Front Squats (185/135)

-12/9 Cal Row Bike

-6 Front Squats

-12/9 Cal Row

POST: 2x10 TTR (3 sec descent)

PRE: Movement Standards

WOD: "Nate" AMRAP 20:

-2 Muscle-ups (4 Pull-ups)

-4 HSPU (Box/Pike)

-8 Russian KB Swings (70/53)

POST: 3 Sets: 10 RB Good Mornings, 20 Box Step-ups, 30 Glute Bridges (Feet on Box)