WARM UP: 200m Run 1 set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: 4×16 Alternating Pistols WOD: WOD: 5:00 to Complete: 21-15-9: Power Snatch (75/55) Burpees Rest 4:00 5:00 to Complete: 15-12-9: Power

WARM UP: Plyos SKILL: Into WOD WOD: 5 rounds: 22 Kettlebell swing 20/32 22 Box-jumps @24/20 200 Meter run, 22 Burpees, 22 Wall-ball shots @20/14LBS