PRE: Heavy Day

WOD: -Part 1: 12 minutes to work up to a 3RM Shoulder Press

-Part 2: 3 Sets: 5 Hang Snatches, 5 Hang Muscle Snatches, 5 Hang Snatches *Ramp up to your workout weight in 2 sets.

-Part 3: AMRAP 10: -5 Hang Snatches -15/12 Cal Bike/Row/Ski or 200m Run

POST: 3 Sets: 50′ Yoke Carry, 100′ Prowler Push, 150′ Farmers Carry (70/50)

PRE: Bench Press: 8-5-5-3-3 *Work up to a heavy set of 3

WOD: For Time:

-400m Run, 27 Wallballs (20/14), 27 Box Jump Overs, 27 Pull-ups

-400m Run, 21 Wallballs, 21 Box Jump Overs, 21 Pull-ups

-400m Run, 15 Wallballs, 15 Box Jump Overs, 15 Pull-ups

-400m Run, 9 Wallballs, 9 Box Jump Overs, 9 Pull-ups

POST: 1:00 Couch Stretch/side, 1:30 Seated Forward Fold, 1:00 Pigeon Pose/side

PRE: 4 Sets, Complete each set unbroken: 3 Power Cleans, 3 Push Presses, 2 Power Cleans, 2 Push Presses, 1 Power Clean, 1 Push Press

WOD: For time:

-30/20 Cal Bike

-30 Alt. DB Snatches (50/35)

-20/15 Cal Bike

-20 Farmers Hold Lunges

-15/10 Cal Bike

-15 DB Thrusters

-10/7 Cal Bike

-10 Devil Presses

POST: 3 Sets: 20 GHDSU, 8 Seated External Shoulder Rotations/side, 10 Face Down "A" Shoulder Raises