• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Wall Facing Handstand Hold x 30-45 Seconds (Use a box if needed)
• Heels on bench/box hip bridge x 20
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

• Burpee Step Ups

Rest 3 Minutes

B) AMRAP in 5 Minutes:

• Wall Ball

Rest 3 minutes:

C) AMRAP in 5 Minutes:

• 10 Second Hollow Tuck Hold
• 10 Second Arch Hold
• 3-5 Strict Pull Ups

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Wall Facing Handstand Hold x 30-45 Seconds (Use a box if needed)
• Heels on bench/box hip bridge x 20
• Deep Air Squat to Box Jump x 5

Strength:

Skill:

• Burpee Box Jump Overs 24/20

Rest 3 Minutes

B) AMRAP in 5 Minutes:

• Squat Clean and Jerk 165/115

Rest 3 minutes:

C) AMRAP in 5 Minutes:

• Bar Muscle Ups

• Mobility

• Reverse V-Up x 20
• Lying Side Lateral Raise x 10 ea.
• Wall Facing Handstand Hold x 30-45 Seconds (Use a box if needed)
• Heels on bench/box hip bridge x 20
• Deep Air Squat to Box Jump x 5

Strength:

A) 5 Sets:

• 3 Pos. Power Snatch (Floor, Below Knee, Above the Knee)

B) 5 Sets:

• 3 Pos. Power Clean (Floor, Below Knee, Above the Knee)

Perform After WOD

C) 3 Sets:

• Back Rack Reverse Lunges x 12 ea. @ 33% of 10RM Sumo Deadlift
• Good Morning x 8
• Bent Knee Hollow Hold x 30 Seconds

Skill:

• Burpee Box Jump Overs 24/20

Rest 3 Minutes

B) AMRAP in 5 Minutes:

• Squat Clean and Jerk 165/115

Rest 3 minutes:

C) AMRAP in 5 Minutes:

• Bar Muscle Ups

• Mobility