Prep
2 Sets
Landmine half kneeling shoulder press x 7 per arm
Landmine tall kneeling goblet Press x 7 reps
Landmine rotational clean and Jerk x 7 reps per side

Essentials
A.
Hugo prep WOD 2
7 minutes (2 athletes working)
Devils Press x 5 reps (20#)
Single Unders x 40 reps
Bear Crawl x 30 ft
-Rest 1 minute-
7 minutes (2 athletes working)
DB Thruster x 5 reps (35#)
Step Back Lunges x 20 reps (10 reps per leg)
Farmers Carry x 30 ft (55#)

B.
Hugo Prep WOD 4
For Time:
Synchronized Ring Pulls x 50 reps
Synchronized Back squat x 40 reps (75/55#)
Synchronized Box jump/step over x 30 reps (20-inch)
Synchronized Power Snatches x 20 reps (75/55#)
Burpee C2B pull up x 10 reps (one person working)

Synchronized Knee raises x 50 reps
Synchronized Front squat x 40 reps (75/55#)
Synchronized DB Box step over x 30 reps (20#, 20-inch)
Synchronized Power cleans x 20 reps (75/55#)
Burpee Bar MU x 10 reps (one person working)

C.
Mobility
Seal x 2 min
Puppy Dog x 2 min
Twisted Cross x 1 min per side
Spinal Floor twist x 1 min per side
Child’s pose x 2 min

Fitness
A.
Hugo prep WOD 2
7 minutes (2 athletes working)
Devils Press x 5 reps (20#)
Single Unders x 40 reps
Bear Crawl x 30 ft
-Rest 1 minute-
7 minutes (2 athletes working)
DB Thruster x 5 reps (35#)
Step Back Lunges x 20 reps (10 reps per leg)
Farmers Carry x 30 ft (55#)

B.
Hugo Prep WOD 4
For Time:
Synchronized Ring Pulls x 50 reps
Synchronized Back squat x 40 reps (75/55#)
Synchronized Box jump/step over x 30 reps (20-inch)
Synchronized Power Snatches x 20 reps (75/55#)
Burpee C2B pull up x 10 reps (one person working)

Synchronized Knee raises x 50 reps
Synchronized Front squat x 40 reps (75/55#)
Synchronized DB Box step over x 30 reps (20#, 20-inch)
Synchronized Power cleans x 20 reps (75/55#)
Burpee Bar MU x 10 reps (one person working)

C.
Mobility
Seal x 1 min
Puppy Dog x 1 min
Twisted Cross x 30 sec per side
Spinal Floor twist x 30 sec per side
Child’s pose x 1 min