W.U. 

  • 2 minute Jump Rope
  • 4 Laps around turf
  • 500 meter Row

3 Rounds

  • 10 burpees
  • 20 Wall Balls M(20) W(10) 
  • 30 Sit ups

M.O.B. 

  • Iron Cross 15 reps each side
  • Shoulder Circuit/ Bar pass throughs 15 reps

W.O.D.

  • 50 Snatch Pulls from the ground and Jump and Shrug M(65lbs) W(35lbs)
  • 15 Ring Dips
  • 40 Snatch Pull M(95lbs) W(65lb) 
  • 15 Ring Dips
  • 30 Snatch Pulls M(65-135) W(35-95) 
  • 15 Ring Dips
  • 20 Snatch Pulls M(65-185) W(35-115)
  • 15 Ring Dips
  • 10 Snatch Pull M(65-275) W(35-135) 
  • 15 Ring Dips

Cool Down

  • 8 laps on turf or 2 outside
  • Foam roll and Stretch