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A. Press APRE6 B. 5-4-3-2-1 For load: Power clean+Front squat C. For time: 50 KBS, 50 Goblet squats, 50 Walking lunges

Warmup: Foam Roll Bear crawl fwd/bkwd 10 squats Inchworm fwd/bkwd (half way) 10 squats Pig in the middle! Someone holds onto (10’s, 25’s, 35’s or 45’s) in the middle… everyone else is in a squat position. Pass the ball around until the person can’t hold onto the two weights in

20 min to build heavy: Hang clean to thruster + Jerk Fight Gone Bad! 3 Rounds for reps: 1 min Wall-balls 1 min KB Swings 32/24 1 min Box Jumps 1 min Push Press 75/55 1 min Row 1 min Rest

Warmup: 1. Core brace x 5 rounds of 5/5 2. 10 minutes: 10 shuttle runs 10 kettlebell swings and squats 10 beat swings Bergener warmup for snatch WOD: 10 minute: 20 shuttle runs THEN AMRAP: 10 hang snatch 10 burpees over the bar Rest 3 minutes 10 minute: 20 shuttle

Strength Circuit 5 sets: 5 Bent over row, 5 Single leg RDL/side, 20 GHD situps 3 Rounds: 15 Burpees, 7 Clean and jerks 155/105

Warmup: 1.Foam Roll -upper mid back -lats and shoulders 2. 5 minute ascending: 1 burpee 1 slamball 1 shuttle run … 2 burpees 2 slamballs 2 shuttle runs … Lift: 3 rounds: 10 dumbbell push press 10 pushups 10 dumbbell rollovers WOD: 2 rounds: 60 sec on/ 60 sec rest:

Front squat APRE6 5 sets: Bench press AMRAP @BW/.75BW, 300m row, rest exactly 2 min