PRE: 10-8-6-4-2: HSPU, 5-4-3-2-1: Power Snatches (Building to a heavy single)

WOD: For time: 15-12-9:

-Thrusters (115/85)

-TTB (K2E/KB V-ups)

Then: 50/42 Cal Bike/Row/Ski

Then: 15-12-9:

-Thrusters

-C2B Pull-ups

POST: 2 Rounds: 150' Bear Crawl, 30 MB Twist

PRE: NFT: 6-9-12-9-6: Single Leg Deadlifts/Leg (Athletes choose a moderate load), Dual DB Seated Strict Press

WOD: For time:

-5 Hang Snatches (135/95)

-20 Burpee Bar Hops

-25 Box Jumps (24/20)

-10 Hang Snatches

-20 Burpee Bar Hops

-25 Box Jumps

-15 Hang Snatches

-20 Burpee Bar Hops

-25 Box Jumps

POST: 50 Leg Raises to Bar (Laying on ground)

PRE: Back Squat 4x3, 4x1 (Increase each set, building up to a heavy single)

WOD: For time: 4 Rounds:

-500/425m Row/SkiRow

-50 DU (x2 Singles)

-5 Reps (1 Wall Walk + 1 Wall facing HSPU)

Then, 200ft OH Walking Lunge (45/35)

POST: 75 Straight Leg Sit-ups