PRE: 8 min EMOTM: :15 Static Chin-over bar hold, 10 reps of a core movement (athletes choice)

WOD: For time:

-30 Wall Balls (20/14)

-15 HSPU (Box/Pike)

-30 Wall Balls

-100 DU (x2 Singles)

-30 Deadlifts (225/155)

-100 DU (x2 Singles)

-30 Wall Balls (20/14)

-15 HSPU (Box/Pike)

-30 Wall Balls

POST: 5x5 Ring Dips

PRE: 3 Sets NFT: 15 Good Mornings (75/55), 8-10 Strict Pull-ups

WOD: For time: 5 Rounds:

-9 Power Snatches (95/65)

-12 Dual DB/KB Front Squats (50/35)

-15/12 Cal Bike/Row/Ski

POST: 4x8 DB/KB Floor Press

PRE: Movement Standards

WOD: "Gunny" For Time:

-1 mile Weighted Run (50/35)

-50 Push-Ups

-50 Sit-Ups

-1 mile Weighted Run

-50 Push-Ups

-50 Sit-Ups

-1 mile Weighted Run

POST: Mobility