Primer to Core Work
3x
:60 bike/row/VC
6/6 kb pull through
6/6 Turkish sit up
6/6 L sit db press

Then
3x
8-10 rower pike ups
10/10 hanging oblique twists

5 sets:
A. 12 DB Power Cleans 50/35lbs
B. 8 single DB Box Step ups 50/35lbs 20/16"
C. 18/15 Cal Row
D. 8 DB Burpee 50/35lbs
E. 12 DB Thrusters 50/35lbs
rest / walk 2 mins

Set 1 - ABCDE
Set 2 - EDCBA

Oly
Every 1:15 x 6 Sets, (stay light to moderate work in positions)
complete this Positional Complex:
1 Segment Power Clean (2 sec hold below the knee)
1 Hang Clean Pull Below Knee
1 Hang Power Clean Below Knee

Primer
2x
2:00 row/bike/VC
15 band pull aparts (alt grips)
5 pike squats to walk out + 5/5 lateral lunges

Then Trunk Work
2x

Primer
2x
10 plate picks ups
5 trucker squats
20 Russian twists
20 banded rows from a squat position
10 ring rows + :10 hold at top (last rep only)

Primer
On a running 12:00 clock
Row, bike, VC or any combo
@3:00,6:00,9:00,12:00 jump off and complete
10 banded triceps extensions
10 walking lunges (bw)
10 SL v ups

Primer
3x
5/5 staggered kB rdl
5/5 kb bent over row
5/5 kb hang clean
10 hollow rocks
10 tuck ups
10 SL V ups

4 Sets
A. 15 American KBS 53/35lbs
B. 10 Box Jump Overs 24/20"
C. 15/10 Cal Bike or 21/14 Cal Row
D. 10 Burpees
E. 15 Wall Balls 20/14lbs
rest walk 2mins btwn

Set 1 - ABCDE
Set 2 - EDCBA

Strength
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
Bench Press for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
WOD
AMRAP 10:00