1)  Dynamic Warm Up (on your own)
 

2) Warm up

5 rounds not for time:

6 Ring Pullups

6 Wall Walks

(scale pullups up to chest to rings or down to bar deadhang)
 

3) Lift

Find a heavy triple OHS
 

4) WOD

EMOTM for 10 min, perform three power snatches.  ~70% of your max.  Alternate with a partner
 

5) Conditioning

10 x (3 hill sprints immediately followed by 5 strict pushups)

Rest between sets (~1:1)

*will be altered if raining

…..

DAILY TRAINING

SLEDS

5 x 30yd Tire Sled Sprints @ 15% of bodyweight

WOD

Tabata the following for a total rep score:

5yd Shuttle Sprint

Rest 2 minutes

Wall Balls

Rest 2 minutes

Kettlebell Swings