PRE: 2 Rounds Individually for time: 40/30 Cal Assault Bike
WOD: For time: 3 Rounds:
400m Run
20 C2B Pull Ups
POST: 6x6 Barbell Bent Over Rows
PRE: Movement Standards
WOD: Heavy Day Front Squats - 5-5-3-3-3-1-1-1-1
POST: Total Body Mobility
PRE: Workout Set Up
WOD: The 9-11 WOD - 1 Round
2001m Row
11 Box Jumps (30/24)
11 Thrusters (125/85) - 125 # = 125 deaths at The Pentagon
11 Burpee to C2B Pull Ups
11 Power Cleans (175/120)
11 HSPU
11 KB Swings (70/53)
11 T2B
11 Deadlifts (170/115)
11 Push Jerks (110/75)
2001m Row
POST: 3x20 Bar Hip Thrusts, 5x5 Strict Pull Ups