PRE: Sumo Deadlift 5-3-3-1-1-1 *Build to a heavy single.

WOD: For time:

-400m Run

-15 Power Snatches (95/65)

-15 TTB (K2E/KB V-ups)

-15 OHS

-400m Run

-12 Power Snatches (115/75)

-12 TTB

-12 OHS

-400m Run

-9 Power Snatches (135/95)

-9 TTB

-9 OHS

POST: 30 GHDSU, 30 GHD Hip Extensions

PRE: 3 Sets: 10 Bulgarian Split Squats/Leg, 12 Barbell Good Mornings, 100m Dual KB Front Rack Carry

WOD: For time:

-10/7 Cal Row -10 MB Squat Cleans -10 Sit-ups -20 DU (x2 Singles)

-20/15 Cal Row -20 MB Squat Cleans -20 Sit-ups -40 DU

-30/24 Cal Row -30 MB Squat Cleans -30 Sit-ups -60 DU

-20/15 Cal Row -20 MB Squat Cleans -20 Sit-ups -40 DU

-10/7 Cal Row -10 MB Squat Cleans -10 Sit-ups -20 DU

POST: 40 MB Push-ups (20 R, 20L)

PRE: 3 Sets: 9 Bench Press (Light Load), 15 Weighted Glute Bridges, 30 Banded Pull-Aparts

WOD: For time: 5 Rounds:

-24 Air Squats

-16 Bar-facing Burpees

-8 S2O (155/105)

-4 Thrusters

*Rest 1 minute between rounds.

POST: 3:00 Cool Down Bike/Row/Ski