PRE: 21 Power Cleans (95/65), 15 Power Cleans (135/95), 9 Power Cleans (185/135), 15 Power Cleans (135/95), 21 Power Cleans (95/65)

WOD: For time: 5 Rounds:

-20/15 Cal Bike

-1 Round of DB/KB "DT" (2x50/35lb)

*1 Round of "DT": 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks

POST: 5x5x5 Ring Dips, Ring Rows

PRE: FG WOD 4; “Get on Up ‘n Git Down” For Time: 10-Minute Time Cap, 42-30-18: Sumo DL High Pulls (95#/65#), 21-15-9: Synchro Burpees over Same Bar

WOD: 4 Rounds of AMRAP 3 with :90 rest between rounds:

-AMRAP 3: 21 Front Squats (95/65), 7 Wall Walks

-Rest :90

-AMRAP 3: 18 Front Squats (115/75), 6 Wall Walks

-Rest :90

-AMRAP 3: 15 Front Squats (135/85), 5 Wall Walks

-Rest :90

-AMRAP 3: 12 Front Squats (155/95), 4 Wall Walks

POST: 3 Rounds NFT: 30 Bicycles, 1:00 Plank

PRE: Movement Standards

WOD: "M.I.R." AMRAP (with a Partner) in 30 minutes:

Station 1: "Michalski" From 0:00-10:00, Partner A performs:-23 Wall Ball Shots (20/14) -53 DU (x2 Singles) *Partner B performs AbMat Sit-Ups

Station 2: "Irvine" From 10:01-20:00, perform: -30 Alt. DB Snatches (50/35) -14 Box Jumps (24/20) *Partner B performs Wall Sit

Station 3: "Rittner" From 20:01-30:00, perform: -12 Deadlifts (225/155)

860 meter Run (1000m Row/Ski) *Partner B performs Burpees

POST: Mobility