WOD

Mx Dip 3 sets 80-60-40-20 Push press push ups

1 mile run 5X30sec L-sits

12 min Amrap 12 high pulls 12 weighted lunges rest :30 secs

Move a load 200m 10 power cleans 10 squat cleans 10 hang cleans 10 clean and jerks Move a load 200m back

2 rep mx: Bear Complex 3 rounds 1 min of burpees 1min of skiers rest 1 min repeat

Snatch Work 30 power snatch 30 pull ups 30 bx jumps 30 kb swings

DIANE

400m run 8 power cleans 400m run 8 front squats 400m run 8 hang cleans 400m run 8 thrusters 400m run 8 deadlifts