PRE: 5 Sets: 6 Push Jerks + 6 Front Squats (Build to a heavy complex)

WOD: For Time:

-100/85 Cal Bike/Row/Ski

-80 Single DB Walking Lunges (50/35)

-60 Weighted Sit-ups (45/35)

-40 Power Snatches (75/55)

-20 Thrusters (135/95)

POST: Accumulate 3:00 Plank, 2:00 DB OH Hold (Single DB/Arm)

PRE: Movement Standards

WOD: “Tony Lopez” AMRAP 36:

-5 HSPU (Box/Pike), each

-25 Alt. DB Clean and Jerks (50/35)

-20 Deadlifts (225/155)

-21/15 Cal Bike/Row/Ski

POST: Mobility

PRE: On the 2:00 x 7 Sets: 1:00 HS Walk Work (50' Forward and Backward Bear Crawl), 5 Power Snatches (135/95)

WOD: AMRAP 20:

-300m Row/200m Run

-3 Rope Climbs (Lying to stand/Pull-ups)

POST: 2 Sets: 20 Banded Russian KB Swings, 20 Hollow Rocks