PRE: 6x3 Bench Press *Build up to heavy set of 3 for the day

WOD: For time: 15-12-9-12-15:

-Hang Squat Cleans (135/95) -Deficit HSPU *150m Farmer Carry between sets

POST: 3 Rounds NFT: 15 Cal Bike Light, 10 Cal Bike Hard

PRE: 5 Rounds:

300m Row/Ski, 8-10 Muscle-up Transitions (4-5 Muscle-ups), 2 Legless Rope Climbs

WOD: 4 Sets Every 3:00: -100 DU (x2 Singles) -15 Right Arm Thrusters (50/35) -15 Left Arm Thrusters

POST: 75 GHD Hip Extensions

PRE: Shoulder Press 10-8-6-4-2 *Build to a heavy set of 2, 15 RB Hamstring Curls between sets

WOD: For Time: -800m Run -45 TTB (K2E/KB V-ups) -30 Overhead Squats (115/85) -400m Run -30 TTB -15 Overhead Squats (115/85)

POST: 5 Sets: :20 Hollow Hold