• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

• Thruster x 5
• Band Pull a Parts x 10

Skill:

15-12-9

• Wall Ball
• Hang Power Clean

12-9-6

• Pull Ups
• Overhead Squat

9-6-3

• Seated L-Sit DB Shoulder Press
• Front Squat

• Mobility

• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• PVC/Barbell Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

4 Sets:

• Thruster x 5
• Band Pull a Parts x 10

Skill:

• Wall Ball
• Hang Power Clean 95/65

15-12-9

• Pull Ups
• Overhead Squat 115/75

12-9-6

• Handstand Push Ups
• Front Squat 135/95

• Mobility

• 5 Spot Lower Body LAX Ball Roll Out x 10 each
• Plank Lateral Leg Slide x 20 ea.
• Barbell/PVC Cuban Press + Behind the Neck Press + Overhead Squat x 10

Strength:

A) As Long as Possible (Every 90 Seconds)

• 2 Tng Clean

*Start 135/95 add #10/5 until failure.  Goal is a minimum of 10 sets, adjust accordingly. Be smart, focus on quality reps.

Perform After WOD

B) Build to today’s Heavy Back Squat

Skill:

• Wall Ball
• Hang Power Clean 95/65

15-12-9

• Pull Ups
• Overhead Squat 115/75

12-9-6

• Handstand Push Ups
• Front Squat 135/95

• Mobility