PRE: 3 Sets: 10 Bent Over Rows, 20 Bulgarian Split Squats, 0:20 L-Sit

WOD: On a 5-minute clock, complete:

200m Run Then, 2 rounds of:

-3 Wall Walks

-6 Dual DB Power Snatches (50/35)

-12 Dual DB Front Rack Lunges

*Rest with the remaining time in the interval.

On a 7-minute clock, complete:

400m Run Then, 3 rounds of:

-3 Wall Walks

-6 Dual DB Power Snatches

-12 Dual DB Front Rack Lunges

*Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800m Run Then, 4 rounds of:

-3 Wall Walks

-6 Dual DB Power Snatches

-12 Dual DB Front Rack Lunges

*Rest with the remaining time in the interval.

POST: 50 Reps, Athletes choice of core movement.

PRE: On the 0:00: 30/25 Cal Row/Ski, On the 3:00: 25/20 Cal Row/Ski, On the 5:00: 20/15 Cal Row/Ski, On the 7:00: 30/25 Cal Row/Ski, On the 10:00: 25/20 Cal Row/Ski, On the 12:00: 20/15 Cal Row/Ski

WOD: “Nasty Girls” For time: 3 Rounds:

-50 Air Squats

-7 Ring Muscle-ups

-10 Hang Cleans (135/95)

POST: 3 Sets: :20 Hollow Hold + :10 Flutter Kicks, 10 V-ups, 20 Mini Band Deadbugs (10/side)

PRE: Heavy Day

WOD: Part I: Thruster 5-5-3-3-1-1-1

Part II: 4 Sets:

-6 Deadball Over Shoulder

-8 Box Jump Overs

-6 Strict Pull-Ups

-0:20 Heavy BB Front Rack Hold

POST: 3 Rounds: 8 Dual DB Bench Press, 200m Heavy Ruck (Athlete chooses object, 12 Feet Elevated Sit-ups