PRE: 6 Sets: 2 Hang Squat Cleans, 2 Strict Presses *Build to heavy Complex, 60 GHDSU

WOD: For time:

-800m Run

-30 TTB (K2E/KB V-ups)

-50 Alt. DB Hang Clean and Jerks (50/35)

-800m Run

-30 TTB

-20 Single DB Devil Presses

POST: 2 Sets: 15 DB Floor Presses, 30 Walking Lunges

PRE: Movement Standards

WOD: "Thomas Deangelis" For time: 8 Rounds:

-3 Thrusters (185/135)

-5 Box Jumps (30/24)

-3 Power Cleans

-5 Burpee Ring Dips

POST: 3 Rounds: 0:30 Hanging Knee Raise Hold, 10 Hollow Rocks, 20 Banded Seated Pallof Presses (10/side), 0:30 Side Plank (per side)

PRE: 5 Sets: 5 Deadlifts (Choose a heavy load), 12 Single Arm KB Russian Swings (53/35, 6 per side)

WOD: For time: 5 Rounds:

-30 Air Squats

-21/15 Cal Bike/Row/Ski

-7 Power Snatches (115/85)

POST: 50 Banded Push-ups