PRE: 4x20 Unweighted Bulgarian Split Squats, 25' HS Walk between sets

WOD: For time: 3 Rounds: 

-8 RA DB Thrusters (50/35) 

-8 LA DB Thrusters 

-20 HRPU  

..then.. 

3 Rounds: 

-16 Alt. DB Snatches (50/35) 

-20 DB Box Step Overs (24/20)

POST: 30 GHDSU (2 sec pause at parallel)

PRE: Movement Standards

WOD: “Foulks” For Time: 5 Rounds: -5 Push Presses (155/105) -7 Deadlifts (225/155) -19 Pull-Ups -18 Cal Row

POST: 4 Sets: 8-10 Ring Dips, :45 Bottom of a push-up hold

PRE: 4 Sets: 12 Sumo Deadlift High Pull (Work at a heavy load all 4 sets), 12 Toes to Ring

WOD:

-AMRAP 5 min: -12/9 Cal Bike/Ski -8 HSPU (Box/Pike)

-1 min rest

-AMRAP 5 min: -12/9 Cal Bike/Ski -12 Hang Cleans (135/95)

-1 min rest

-AMRAP 5 min: -12/9 Cal Bike/Ski -25 Air Squats

POST: 3 Rounds: -25 Penguins, -25 Leg lifts, -25 Supermans