PRE: EMOTM x 10: Bench Press (Athletes choose a heavy load) On the 0: 3 Reps, On the 1: 2 Reps, On the 2: 1 Rep ,On the 3: Rest, On the 4: 3 Reps, On the 5: 2 Reps, On the 6: 1 Rep, On the 7: Rest, On the 8, 9 and 10: 1 Rep (Building in Weight)

WOD: Fight Gone Bad: 3 Rounds for total reps in 17 minutes:

-1 minute Wall Balls (20/14)

-1 minute Shuttle Sprints

-1 minute HS Hold

-1 minute Bike

-1 minute V-ups

-1 minute Rest

POST: 100 MB Sit-ups

PRE: Movement Standards

WOD: Partner Day! For time:

-200 DU (x2 Singles) -50 Clean and Jerks (95/65) -50 Single DB Devil Presses (35/20) -50 Box Jumps (24/20)

-200 DU (x2 Singles) -40 Clean and Jerks (115/75) -50 Single DB Devil Presses -50 Box Jumps

-200 DU (x2 Singles) -30 Clean and Jerks (135/85) -50 Single DB Devil Presses -50 Box Jumps

*Partners alt. reps and rest as needed.

POST: Mobility

PRE: Power Snatch: On the 0: 10 Reps (115/70), On the 3: 8 Reps (135/80), On the 6: 6 Reps (155/90), On the 9: 4 Reps (175/100), On the 12: 2 Reps (195/100)

WOD: For time: 4 Rounds:

-30/25 Cal Bike/Row/Ski

-50 Air Squats

POST: 4 Sets: 10 GHD Hip Extension Plate Row + Press, 20 Hollow Rocks, 30 RB Russian Twist