PRE: 6 Rounds: Every 1:30: 2 Power Snatches, 2 Hang Snatches *Build to a heavy complex

WOD: 7 Rounds: On the 3:00:

-9/6 Cal Bike

-6 Burpees over DB

-100m DB Run (50/35)

POST: 100 Mini-band Steps (50 forward/50 backward)

PRE: 3 Sets: 150m Sandbag Bear Hug Walk, 15 Barbell Good Mornings, 0:30 L-Sit

WOD: For time: 4 Rounds:

-300m Run

-25 Wall Balls (20/14)

-20 DB Hang Clean and Jerks (50/35)

POST: 100 RB Tricep Push-downs, 50 RB Pull-aparts, 50 RB Tricep Push-downs, 50 RB Pull-Aparts

PRE: OHS:3 Sets: 5 Reps (Load 1), 1 Rep (Load 2)

WOD: For Time:

50-40-30-20-10: Sit-ups,

25-20-15-10-5: Cal Bike/Row/Ski,

10-8-6-4-2: Deadlifts (275/185)

POST: 4x10 HS Shoulder Taps