Warm Up

500 meter Run

3 Rounds

5 Box Jump

10 Squats

5 Pullups

Shoulder Prep Overhead Banded Stretch / Behind the back Stretch

WOD

15,12,09,06,03

Hang Clean 75/95

Wall Ball

Row 500 Meters

3 Rounds:

10 Deck Releasing Pushups

10 Hanging Knee Tucks

10 Stepping Lunges

Hip/Shoulder Mobility

WOD

8 Rounds

High Load, Low Load Bench Press

5/8/5/8/5/8/5/8/

Row 2000 Meters

21-15-9 reps for time of:

Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

2-2-2-2-2-2-2-2-2-2-2 

Deadlifts  

Sled Push YGIG 30’Push

Bench Press Sets of 5 Presses

2 minutes per station

7 rounds per station

10 Barbell Push Press

10 Sumo Deadlift High Pull

10 Hanging Knee Tucks

2 Wall Climb

9 Heavy KBell Deadlift

10 Overhead Plate Lunge

10 Rounds

10 Overhead Squats

10 Box Jumps

Row 2 K

Push Press 10-10-10

200 Meter Repeats

Run 200 Walk back to start

7 rounds