Barbell WOD:

1.) Muscle snatch: 4X2 Work at 55% of your 1RM Snatch.

2.) Back Squat: Work to 80% of your 1RM Back Squat for a triple, then decrease weight (-#33) for 1x5.

3.) Clean Grip Deadlift Work at 80% of 1RM Deadlift for a triple. Then decrease weight (-#44) for Drop Sets 2x5.


1.) 3x10 sandbag squats directly into 5 box jumps (as high as possible)

2.) Tabata DB shoulder press (on the ""rest"" you are actively holding DB in front rack position) 

3.) 3 rounds 10 toe touches, 10 v-ups, 10 bicycles"


HSPU 3 rounds:

:30 frog stand balance

10 pike HSPU from box

5 HSPU negatives (either from a box or from the wall)