Breathing Squats Front Rack Lunges-1x10 each leg Power Clean+Front Squat-Heavy Single WOD- 4 RDS for time: 10x burpees onto a plate 20x American Swing (50/35) 30x Air Squat

Weightlifting: Power Snatch+OHS-build to today's Heavy Single Bench Press-3x5 reps (heavier than last month) WOD: 20 min EMOM: even-(15/10) cal row odd-(10/5) HSPU Core Strength: 3 rds NFT: 25x weighted situps 15x deadlifts (heavier than last week)

Power Clean Complex (2 Power Cleans+3 Front Squats) (2+3) @60%, 65%, 70%, 2x (2+3) @ 75% WOD 3 rds for time: 15x HSPU 15x Thrusters (135/95) 15x Sit-up 15x Burpees 15x American Swing (70/53) 15x Pull-up

Hoping to go live 4/20/17 for our 6 months anniversary

WOD StartFragment Warm-up 3 rds: 20x "unbroken" DU 10x banded pull-aparts 10x OHS w/ PVC 5x muscle snatches w/ light bar or PVC 10x RDL w/ empty bar Weightlifting Power Snatch+OHS ((2+2)@ 60%, (2+2)@ 65%, (2+2)@ 70%, (2+2)x2 @ 75%) Power Snatch+OHS % is based on FULL snatch Metcon (Time) 6-9-12-9-6 Bar facing burpees Clusters (135/95) *squat clean thrusters Metcon (Time) EXTRA CREDIT: 50-40-30-20-10 Cal Row 10-8-6-4-2-1 D-ball to shoulder EndFragment