Mark of the Beast

Warm-up:

Tabata Doubleunders

Followed by:

7 Snatch Grip Push Press from the back w/bar
7 Snatch Grip Push Jerk from the back w/bar
10 Overhead Squats w/bar

Mobility:

Wall Stretch 

Announcements:

Get in for some great training time on Saturdays from 10-12!
Finish the week strong with some Yoga at Justified on Saturday and Tally on Sunday! 

Lift of the Day:

Heavy Overhead Squat: 10 Minutes

Skills & Technique: (Click below for links to more info)

Wod:

Mark of the Beast

Work for :30 seconds/Rest for :30 seconds.

Intervals 1-6: Alternating Front Rack Lunges 95/65lbs
Intervals 7-12: Sumo Deadlift High-pull 95/65lbs
Intervals 13-18: Front Squat 95/65lbs

18 Minute AMRAP.
Score total reps. 
Set the clock for 18 rounds of :30 seconds of work and :30 seconds of rest. 
Work on the odd intervals, rest on the even intervals.

Followed by:

30 Strict Handstand Push-ups

Not for time.