PRE: 5 Sets: 4 Back Squats (Athletes choose a moderate load), 8 Axle Bar Reverse Grip Bent Over Rows (95/65)

WOD: For time: 3 Rounds:

-35 Weighted Sit-ups (35/25)

-70 DU (x2 Singles)

-500/425m Row

POST: 4 x 10 Parallette Shoot Throughs

PRE: 5 Sets: 3 Snatch Grip Deadlifts, 3 Snatch Grip High Pulls, 2 Hang Snatches

WOD: AMRAP 25:

-8 Wall Balls (20/14) -4×50' Shuttle Runs (25' Out, 25' Back) -10 HRPU

-16 Wall Balls -8×50' Shuttle Runs -20 HRPU

-24 Wall Balls -12×50' Shuttle Runs -30 HRPU

-16 Wall Balls -8×50' Shuttle Runs -20 HRPU

-8 Wall Balls -4×50' Shuttle Runs -10 HRPU

POST: 3 Sets: 20 Banded Sit-ups, 0:45 Leg lift hold (6 inches off ground)

PRE: 8 Minute Running Clock: 5 Deadlifts (Athletes choose a heavy load), 20 Handstand Shoulder Taps

WOD: For time:

-50 Jumping Alt. Lunges

-50 Pull-ups

-50 Push Presses (95/65)

-50 GHD Hip Ext. (Supermans)

-50 Burpees

POST: 3 Sets: 20 Floor Wipers, 12 Leg-Raises to Bar, 1:00 Front Plank Hold