PRE: 10 min EMOTM: 2 Hang Squat Cleans

WOD: For time: 3 Rounds:

-30/22 Cal Row/Ski

-20 Dual DB/KB Push Jerks (50/35)

-10 SDHP (135/95)

POST: 3 Sets: 10 Ring Mountain Climbers, :30 Ring Plank Hold, 5 Ring push ups

PRE: 4 Sets: 15 Weighted Step-ups (3 second step down), 6-10 Deficit HSPU

WOD: 5 Rounds E4MOTM:

-7 False Grip Pull-ups

-40 DU (x2 Singles)

-7 Back Squats (185/135)

POST: 5x:20 L-Sits

PRE: 5x3 Hang Snatch (Low, High, Low, *Build to a heavy complex)

WOD: AMRAP 15:

-15/12 Cal Row/Ski

-10 Squat Cleans (155/105)

-15/12 Cal Row/Ski

-10 TTB (K2E/KB V-ups))

POST: 3 Sets: 5 Tempo Ring Rows, 10 BB Front Rack Reverse Lunges