PRE: 5 Sets: 3 Strict Presses + 1 Push Press *Build to a heavy set.

WOD: Tabata 8 Rounds at each station (:20 work/:10 rest)

-Burpee Shuttle Run

-Dual KB SDHP (35/20)

-DU (Singles)

-Dual KB Reverse Lunges

POST: 2 Sets: 50 Sit-ups, 30 Supermans, 10 Hamstring Curls

PRE: 10-8-6-4-2: HSPU, 5-4-3-2-1: Power Snatches (Building to a heavy single)

WOD: For time: 15-12-9:

-Thrusters (115/85)

-TTB (K2E/KB V-ups)

Then: 50/42 Cal Bike/Row/Ski

Then: 15-12-9:

-Thrusters

-C2B Pull-ups

POST: 2 Rounds: 150' Bear Crawl, 30 MB Twist

PRE: NFT: 6-9-12-9-6: Single Leg Deadlifts/Leg (Athletes choose a moderate load), Dual DB Seated Strict Press

WOD: For time:

-5 Hang Snatches (135/95)

-20 Burpee Bar Hops

-25 Box Jumps (24/20)

-10 Hang Snatches

-20 Burpee Bar Hops

-25 Box Jumps

-15 Hang Snatches

-20 Burpee Bar Hops

-25 Box Jumps

POST: 50 Leg Raises to Bar (Laying on ground)