PRE: 6 Sets: 100m Sled Pull, 7 DB Strict Presses/arm (athletes choose a heavy load)

WOD: For time:

-50-40-30-20-10 Cross Overs

-25-20-15-10-5 Hang Cleans (95/65)

-500-400-300-200-100 Meter Runs

POST: 75 Empty Bar Good Mornings, 75 Glute Bridges

PRE: 0:10 Bike Sprint, 5 Sumo Deadlift High Pulls (115/85) *Complete sets until 60/50 Calories are achieved on the bike *10 minute time cap.

WOD: For time: 3-6-9-12-15-18:

-Bar Facing Burpees

-TTB (TTR/K2E)

*6 Squat Cleans after each set (155/115)

POST: L-Sit: 2 Max Effort Holds

PRE: 5 Sets: 6 Push Jerks + 6 Front Squats (Build to a heavy complex)

WOD: For Time:

-100/85 Cal Bike/Row/Ski

-80 Single DB Walking Lunges (50/35)

-60 Weighted Sit-ups (45/35)

-40 Power Snatches (75/55)

-20 Thrusters (135/95)

POST: Accumulate 3:00 Plank, 2:00 DB OH Hold (Single DB/Arm)