PRE: Movement Standards

WOD: For time: 2 Rounds:

-500/450m Row

-30 Walking Lunges

-20 Sit-ups

-10 Ring Rows

-500/450m Ski

-30 Box Step-ups

-20 Crunches

-10 Ring Rows

-50/40 Cal Bike

-30 Russian KB Swings (53/35)

-20 V-ups

-10 Ring Rows

POST: 3 Sets: 10 Chainsaw Rows, 20 Banded Chest Pulls, 10 Hollow Rocks

PRE: 5 Sets, Every 1:15 1 Power Snatch, 1 Hang Snatch, 1 OHS *Work up to a heavy complex.

WOD: For time: 5 Rounds:

-8 Power Cleans (115/85)

-10 Back Squats

-12 Toes-to-Bar

-50 DU (x2 Singles)

POST: 3 Rounds: 12 Alt. Reverse Lunges, 12 single-leg hip thrusts (6/side), 20 RB Lateral Walks (10/side), 1 x Seated Sled Pull

PRE: 3 Sets: 12 Band Resisted Dead Bugs (6/Side), 10 Tempo DB Squats, 8 Pausing Frog Bridges

WOD: AMRAP 18:

-12/10 Cal Row/Ski

-10 Box Jumps (24/20)

-12/10 Cal Row/Ski

-6 Burpee Pull-ups

-200m Run (4 Lap Run)

POST: 3 Rounds: 10 prone Y-T raises (5 each pattern), 12 alternating single-arm DB floor presses (light), 16 Leg Lifts to bar