PRE: For time: 100 American KB Swings (53/35), 1 min rest, 3x20 KB UB SDHP

WOD: -Ascending Ladder for 7:00: 1-2-3-4-5…

-HSPU (Box/Pike)

-Deadlifts (295/205)

-2 min rest then:

-For time: 5 Rounds:

-200m Row/Ski

-5 Hang Cleans (165/120, decrease 1 rep each round)

POST: 30 Rower Seat Pike Pull-ins

PRE: Tabata: Bulgarian split squats, then 3x15 bar hip thrusts

WOD: 22 min Death by...

5 calories bike/row/ski (increase by 2 calories each round)

*if you fail begin at 1 Cluster (95/65)

POST: 3 Rounds: 25 MB Sit-ups, 30 Plank Jacks

PRE: 6 min E2MOTM: 6 Strict Pull-ups (2 Rope climbs), Max Effort Bike/Row/Ski

WOD: NFT: 21-18-15-12

-Back Squats (155/115)

-DB Dips (On top of Box)

-GHDSU

POST: 4 Sets: 21 Banded Russian Kettlebell Swings, :30 HS Hold