PRE: 5-5-3-3-1-1 Bench Press

WOD: For Time: -2 Rounds:

-90/70 Cal Bike/Row/Ski

-70 Wallballs (20/14)

-50 DB Snatches (50/35)

-30 Burpee Box Overs (24/20)

POST: 3 Rounds: 3:00 Recovery Pace Bike, 30 V-Sit Crunches

PRE: 6-5-4-3-2-1 Thruster (Build up to a heavy single)

WOD: For time:

-35 Shoulder to Overhead (75/55)

-35 Deadlifts (165/125)

-25 TTB (K2E/KB V-ups)

-100 Air Squats

-25 TTB (K2E/KB V-ups)

-35 Deadlifts (165/125)

-35 Shoulder to Overhead (75/55)

POST: 3 Rounds NFT: 21 GHDSU, 9 Strict Pull-Ups

PRE: Movement Standards

WOD: Kabul 13

2021m Row

then

13 rounds of:

8 Power Snatches (115/85)

26 Abmat Sit-ups

Post: Pray