WARM UP: 200 M Run Plyos SKILL: 3 Supersets of: 15-20 Banded Lat Pull-downs 15-20 Banded Tricep Extensions (:90 rest) WOD: “Steel Rain” (22:00) For Time 21 Wall Ball Shots (30/20) 21 Squat Cleans (115/75) 15 Wall Ball Shots 15 Cleans 9 Wall Ball Shots 9 Cleans 9 Bar Muscle-Ups 9 Thrusters 7 Bar Muscle-Ups

WARM UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every 2:00 for 12:00 8 Back Rack Lunges from the Rack WOD: 3 RFT 15/12 Cal Row 12 power snatches (95/65) 9 burpees