PRE: 3 Rounds: 200m Waiter walk, 3 Prisoner get ups

WOD: 6 Rounds for time: - 2 Rope climbs (5 strict pull ups), - 250 m row/ski, 20 KB Straight leg deadlifts (70/53)

POST: 100 banded duck walk steps (50 forward/50 backward)

PRE: 7x6 Seated Good mornings

WOD: AMRAP 26: -50 DU (x2 singles), - 15 wall balls (20/14), - 10 Box overs (24/20)

POST: 3 sets: 10 forward raises, 10 lateral raises, 10 Y raises

PRE: 12-9-6-3 Heavy KB/DB Goblet Squats

WOD: 4 rounds consecutively at each movement: :90 work/ :30 rest - Snatch grip deadlifts (205/135), - Bike/ski/row/run, - Pull-ups (ring rows)

POST: 3x8 Behind the neck press