PRE: 6 Sets: 1 Clean Pull + 1 Squat Clean + 1 Clean and Jerk *Build up to a heavy complex.

WOD: AMRAP 14:

-10 DB Snatches (50/35)

-10 Wall Balls (20/14)

-10 Single DB Box Step Overs (24/20)

-400m Run

POST: 3 Sets: 10 Barbell Curls, 6 Ring Dips

PRE: Deadlift: 8-8-6-6-4 (Build to heavy set of 4)

WOD: For time: 10 Rounds:

-3 Bar Facing Burpees

-4 Thrusters (95/65)

-5 TTB (K2E/KB V-ups)

POST: 3 Sets: 10 Kneeling Banded Hip Extension, 0:20 Wall Sit external Mini-band rotations

PRE: 3 Rounds: 75' Yoke Carry, 15 Weighted GHDSU, 10 Seated DB Strict Press

WOD: 5 Rounds: 2:30 Work/1:00 Rest between rounds:

-15/12 Cal Row

-30 DU (x2 Singles)

-10 Front Rack Lunges (95/65)

-Max Cal Bike

POST: 50 WP OH Sit-ups