PRE: Snatch Grip BR Strict Press: 2 x 5 , Snatch Balance: 3 x 4, Power Snatch: 4 x 3

WOD: 3 Rounds, Each Station 2:00 Work/ 0:30 Rest

Station 1: -200m Run (250m Row) -Max Strict Pull-ups

Station 2: -20 Alt. Box Step Ups (24/20) -Max Push-ups

Station 3: -20 Alt DB Curls (35/20) -Max Sit Ups

Station 4: -50m Farmers Carry (Heavy) -Max Air Squats

POST: 3:00 Cool down Bike

PRE: Movement Standards

WOD: Partner Day! For time:

-1 Mile Run

-60 Wall Balls (20/14)

Then: 20 Rounds (Alt. full rounds with your partner)

-8/6 Cal Bike/Row/Ski

-6 Dual DB Front Squats (50/35)

-6 Alt DB Hang Clean & Jerks

Then:

-60 Wall Balls

-1 Mile Run

POST: Mobility

PRE: Ascending Ladder for 7 Minutes: 1 HSPU (Box/Pike), 8/6 Cal Bike, 2 HSPU, 8/6 Cal Bike, 3 HSPU, 8/6 Cal Bike

WOD: AMRAP 20:

-30 Russian KB Swings (70/53)

-25 Wall Balls (20/14)

-20 Toes to Ring

-15 Hang Snatches (95/65)

POST: 3 Rounds: 15 GHD Sit-ups, 30′ DB Bear Crawl, 30′ Reverse DB Bear Crawl