PRE: EMOTM x 7: 3 Hang Snatches (Build to a heavy set of 3)

WOD: For Time: -300/255m Row/Ski

-15 Clean and Jerks (135/95)

-15 Thrusters

-15 SDHP

-300/255m Row/Ski

-12 Clean and Jerks

-12 Thrusters

-12 SDHP

-300/255m Row/Ski

-9 Clean and Jerks

-9 Thrusters

-9 SDHP

-300/255m Row/Ski

POST: 2 Rounds: 30 Penguins, 30 Leg lifts

PRE: 10 min EMOTM: Odd: :30 KB Plank Rows (Left Arm) :30 KB Plank Rows (Right Arm), Even: Handstand Walk Practice

WOD: 5 Rounds, 2:00 to complete: 2 Rounds:

-4 Devil Presses (35/20)

-7 Dual DB Squats

-10 Burpees

*1 minute rest between rounds.

POST: 18-15-12-9: GHD Sit-Ups, :20 Second L-Sit Hold After Each Set

PRE: Back Squats 6-6-6-6-6 *Increase weight each set building to a heavy set of 6

WOD: AMRAP 17:

-60 DU (x2 Singles)

-20 Wall Balls (20/14)

-10 Power Cleans (135/95)

-5 Strict Ring Dips

POST: 3 Rounds: 100m Bicep Row, 20 MB Sit-ups