PRE: 4 Sets of 8-10 Ring Dips, 16 Parallette Flutter Kicks

WOD: 15 minAMRAP:

• 15 Pullups

• 10 Bar Facing Burpees

• 5 Front Squats (155/115)

POST: 2 sets of 30 GHD Situps

PRE:1-3-5-7-9 Hang Squat Cleans *Pick a heavy load and work unbroken

WOD: For time: 3 Rounds:

-40/30 Cal Bike/Row/Ski

-30 DB Snatches (50/35)

-20 SB Box Step ups (24/20)

POST: 3 lap bear crawl, 2 lap crab walk, 1 lap HS walk

PRE: Movement Standards

WOD: For time:

-10 Lap Farmer Carry (70/53)

-100 HRPU

-80 Sit-ups

-80 Wall Balls (20/14)

-60 Push Press (75/55)

-60 TTR

-40 Russian KB Swings (70/53)

-40 Ring Rows

-20 Power Cleans (165/125)

-20 Goblet Squats

POST: Mobility