Strength
Squat 3x3@70/80/90+ ***
Complete 3-5 strict chin ups w/ ea set (add weight if able)

Strength
Press 3x5@65/75/85+ 
***Based off 90% of your 1RM i.e. if 1RM press is 135, you would base your %’s off of 90.
WOD A
21-15-9
Dips
Ring rows
V ups
Rest 3 min
WOD B
4x
30 Double Unders

Snatch Complex
Every 2:30
2 snatch pull
2 snatch high pulls
2 hang power snatch
2 hang squat snatch
15-20 hollow rocks
Strength
Deadlift 3x5@65/75/85+ 

WOD 1
7:00 In Heaven
7:00 time cap
30-50 calorie bike (about a 3:00 effort)
40 tire flips
30 wall balls 20/14
20 burpees to touch overhead
WOD 2
Every 5:00 x 4
400m Run
6-8 db deadlifts 40-50/30-35

Hot Starts use as warm up
3 Sets
:90 Aerobic 1 st set / :75 Aerobic (2 nd ) / :60 Aerobic (3 rd )
8 Pillar to Planks

Primer (as the warm up)
2x
15-20 Banded Good Mornings
15/15 SL Tib Raise
15/15 SL Calf Raise
then
2x
8 SL RDL (L/R)
8 Cossack squat (each side)

Shoulder Prep warm up:
2x
10 DB/plate Upright row to external rotation to press (#5-#10)
10 DB/plate Lateral Raise
10 DB/plate Bent Over Row Rear Flies

KB Primer
4 Sets:
5 Single Arm KB/DB Sumo Deadlift R
5 Single Arm KB/DB Swing R
5 Single Arm KB /DB Snatch R
5 Single Arm KB/DB Sumo Deadlift L
5 Single Arm KB/DB Swing L
5 Single Arm KB/DB Snatch L

Warm up
2 sets
6 up downs aka “executive burpees”
12 3 way shoulders (pass through, pull apart, flies )
18 SL v ups
WOD 1
Run 300m
30 Strict Dips or Bench Dips
30 Recline rows
30 KB Floor Press 53/35lbs
Run 300m