PRE: Movement Standards (Day 1)

WOD: “Elizabeth” For time:

-Buy-In: 96 Russian KB Swings (53/35)

Then, 6 Rounds of:

-2 Bear Complexes (135/95)

-52 DU (x2 Singles)

Directly into, 8 Rounds of:

-9 Up-Downs

-22 Air Squats

-Cash-Out: 70 Alternating Dumbbell Snatches (50/35)

*1 Bear Complex consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press. *Athletes may complete as individual or team.

POST: Mobility

PRE: For 15 minutes: 4 Sumo Deadlifts (255/175), 8 Strict Toes to Bar, 0:60 HS Walk

WOD: 10 Rounds, Every 2 minutes complete:

-250m Row/Ski

-10 MB Squat Cleans (20/14)

POST: 30 Rower Seat Pike Pull-ins

PRE: In 12 minutes build to a heavy complex: 2 Hang Cleans, 1 Power Clean, 1 Split Jerk

WOD: 3 Sets: Every 6 minutes complete: 21-15-9:

-Cal Bike/Row/Ski

-Dual DB Box Step-ups (24/20, 35/20)

POST: 12 Heavy Turkish Get-ups