PRE: 5 Sets: On the 1:30: 1 Hang Snatch, 2 Power Snatches, 3 Overhead Squats *Increase in load each set.

WOD: For time:

-50 DU (x2 Singles)

-40 Wall Balls (20/14)

-30 Box Jump Overs (24/20)

-20 Power Cleans (135/95)

-10 Burpee Pull-ups

-20 Power Cleans

-30 Box Jump Overs

-40 Wall Balls

-50 DU

POST: 4 Sets: 18 Banded Good Mornings, 60 Flutter Kicks

PRE: 3 Sets: 20 Front Rack Lunges (45/35), 20 BB Bradford Presses, 20 Bent Over Rows, 20 V-ups

WOD: 15:00 Max Cal Bike

*Every 3:00 starting at 0:00, 12 Air Squats, 10 Dual DB Bench Presses (50/35)

POST: 3 Sets: 6/6 Standing KB Suitcase Crunches, 7 Knee Raises

PRE: Heavy Day

WOD: Back squat 10-8-6-4-2

Shoulder Press 10-8-6-4-2

Sumo Deadlift 10-8-6-4-2

*Each set should be as heavy as possible

POST: 3 Sets: 20 Weighted Sit-Ups, 30 KB Glute Bridges (Feet elevated), 40 RB Chest Flys, 50 Reverse hypers (GHD/Bench)