PRE: 5x6 Mounted RB Back Squats

WOD: 3-6-9-15-21-15-9-6-3 -Deadlifts (225/155), -TTR *100 m run after each set

POST: 2x15 Bicep curls, 2x15 Tricep extensions

PRE: 4 Rounds: :90 Max effort row, :30 Arm only row

WOD: Tabata:

• Max cal bike/ski

• Band Pull aparts

• Reverse Burpees

POST: 400m Empty Sled Pull run

PRE: 3x18 Push Press (Light load) *Last round work to failure

WOD: 30 minute time cap:

-100 Box Overs (24/20)

-90 BB Thrusters (45/35)

-80 Wall Balls (20/14)

-70 Ring Rows

-60 HRPU

-50/40 Cal Bike/Ski/Row

-40 Sit-ups

-30 TTB (K2E/KB V-ups)

-20 BB Back Squats

-10 Ring Dips

POST: 15 Super Burpees (Burpee with push up + plank jack + tuck jump)