PRE: 6 sets: 5 Ring Dips, *30 Hip Extensions (Feet on Box) on even sets

WOD: AMRAP 12:

-1 Wall Walk

-1 Round of "Cindy”

-2 Wall Walks

-2 Rounds of "Cindy”

-3 Wall Walks

-3 Rounds of "Cindy”…

POST: 3 Rounds: 250 m bicep row, 10 decline push ups

PRE: 4 Rounds: 4 Tabata Rounds (:20/:10) Bike/Row/Ski, 20 Reps of core movement *athletes choice

WOD: 5 Rounds: AMRAP 3:00

-15 Thrusters (95/65)

-12 Burpee Box Jump Overs

-Max HSPU (Box/Pike)

-1min rest between rounds

POST: 50 Rower seat pike pull in

PRE: 8 Rounds: Every :45 - 2 Front Squats (185/135)

WOD: For time: 50-40-30-20-10

-DU (x2 Singles)

*After each set: 8 Hang Cleans (115/85), 8 Jerks, 8 TTB (K2E/KB V-ups)

POST: 5x5 Strict Pull-ups, 50 Weighted Sit-ups