PRE: Deadlift, Hang Clean, S2O (5-4-3, 4-3-2, 3-2-1, 3-2-1) *Build to a heavy complex.

WOD: For time: 50-40-30-20-10:

-American KB Swings (53/35)

*400m Run after each set

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups

PRE: 5 Sets: 6 Seated Presses (85/55), 10 BB Bent Over Rows *45 GHDSU broken up athletes choice.

WOD: 4 Rounds, 2:00 Work/1:00 Rest:

-200m Run

-5 DB Hang Snatch RA (50/35)

-5 DB Hang Snatch LA

-AMRAP Wall Balls (20/14) in time remaining.

POST: 3 Sets: 0:45 Plank Hold, 12 Single Leg Glute Bridges/side

PRE: 5 Sets, Every 2 minutes: Sumo Deadlift High Pull (5-5-3-2-1, build up to a heavy single)

WOD: For time: 10 Rounds:

-4 Bar Over Burpees

-6 Toes to Bar

-8 Front Rack Reverse Lunges (115/75)

POST: 3 Sets: 10 Leg Lifts Over BB/side, 6 WP OH Crunch