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1.Partner WOD “Morrison” 50-40-30-20-10 wall ball 20/14 box jumps 24/20 kb swings 53/35 Partition anyway you want. 2. 1 mile run not for time or 2500 meter row

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5X1 20 Double Unders + 1 Snatch @ 65%, 70%, 75%, 80%, 85% – rest 30 sec. 5X1 Row 200M + 2 Hang Cleans @ 65%, 70%, 75%, 80%, 85% – rest 30 sec Row should be all out effort. 1X20 Front Squat squats should be unbroken. -then- 12 minute AMRAP of: 5 clean and

1X20 Front Squat squats should be unbroken. -then- 12 minute AMRAP of: 5 clean and jerks 135/95 20 Double Unders

Rest day

1.3 rounds for time of: 15 HSPU 10 power snatches 75/55 try to make them touch and go. 15 pull ups 2.tabata hollow rocks.

1) Every 30 sec for 5 minutes complete 2 Snatches (full squat) @ 75%. 2) Every 30 sec for 5 minutes complete 1 Clean & Jerk (full squat) @ 75%. Strength superset 1a) 3 X ME Bench Press @ 75% 1b) 3 X ME Strict C2B Pullups Conditioning 25 Wall Balls 20/14lb 40 KBS 53/35lb

25 Wall Balls 20/14lb 40 KBS 53/35 40 Situps 25 Wall Balls 20/14lb 40 Deadlifts 225/150lb 40 T2B 25 Wall Balls 20/14lb For time.

15 Minutes to establish a 1RM Back Squat. -then- 3 rounds for time of: 75 Double unders 20 Pistols 10 Push press 135/95

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) one set is the entire complex. You will rest then repeat a second time. Strength 1) 12 Minutes to establish a 1RM Back Squat. Take no more than 4 attempts.