PRE: 4 Sets: 8 Strict Press, 10 Tricep Kick Backs

WOD: Climb the Ladder: 3-6-9-12…

-Wall Balls (20/14)

-Sumo Deadlift High Pull (115/85)

*25 DU (x2 Singles) after each set

*13 min time cap

POST: 5x:20 L-Sits

PRE: Power Clean: Build to a max unbroken set of 5

WOD: For time: 4 Rounds:

-20 Alternating DB Snatches (50/35)

-40 Air Squats

-20/15 Cal Bike/Row/Ski

POST: 100 RB Sit-ups

PRE: 5 Rounds NFT: 1 Lap Heavy Farmer Carry, 8 Ring Push-ups

WOD: AMRAP 15:

-12 Deadlifts (135/95), 12 TTB (K2E/KB V-ups)

-9 Front Squats, 9 Box Overs (24/20) 

-6 Push Jerks, 6 Deficit HSPU

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