• Dynamic Warm Up

Strength:

Skill:

A) 3 Rds For Time:

• 12 Thrusters
• 6 Burpee Pull Ups

At the 15 Minute Mark Perform:

B) 3 Rds For Time:

• 12 Burpee Box Jump (Not Overs)
• 6 Squat Clean

At the 30 Minute Mark Perform:

C) 3 Rds For Time:

• 12 Shoulder to Overhead
• 6 DB Step Ups (Each)

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Optional Strength Perform After WOD:

10 Minutes Build to Heavy Complex of:

• Power Clean + Push Jerk + Clean + Split Jerk

Skill:

A) 3 Rds For Time:

• 12 Thrusters 135/95
• 6 Muscle Ups

At the 15 Minute Mark Perform:

B) 3 Rds For Time:

• 12 Burpee Box Jump (Not Overs) 24/20
• 6 Squat Clean 205/135

At the 30 Minute Mark Perform:

C) 3 Rds For Time:

• 12 Shoulder to Overhead 155/105
• 6 Pistols Each

• Dynamic Warm Up

Strength:

Perform After WOD:

A) 10 Minutes Build to Heavy Complex of:

• Power Clean + Push Jerk + Clean + Split Jerk

B) 3 Sets:

• ME Strict Handstand Push Up
• Rest 1 Minute Between Sets

Skill:

A) 3 Rds For Time:

• 12 Thrusters 135/95
• 6 Muscle Ups

At the 15 Minute Mark Perform:

B) 3 Rds For Time:

• 12 Burpee Box Jump (Not Overs) 24/20
• 6 Squat Clean 205/135

At the 30 Minute Mark Perform:

C) 3 Rds For Time:

• 12 Shoulder to Overhead 155/105
• 6 Pistols Each

• 10 Minutes Mobility