Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press Warmup to 60% then 1/1/1/1/1 to find a new 1RM WOD:  For time 400m run then 3 rounds: 10 Hang Power Cleans (75-115/45-75#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch

Warmup:  ROM drills, dynamic stretches, 30 sec handstand hold, 10 decline push ups Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 1/1/1/1/1 Find new 1 RM max   WOD:  400m run then 3 rounds: 10 Hang Power Cleans (95-135/65-95#) 5 Handstand Push ups then 400 m run Cooldown: 15 atomic situps (15-25#), rollout and stretch

Warmup: ROM, dynamic stretches, 10 hang power cleans, 10 push jerks with PVC, 10 HPC and 10 push jerks with bar. Work your way up to working weight WOD: 5 Rounds 7 Hang Power Cleans @ 75% 14 GHD situps 7 Push Jerk @ 75% 14 Back Extensions Cooldown: roll out and stretch