PRE: NFT: 12-10-8-6-6: Strict Pull-ups *50' MB Crawl on odd sets (Feet roll medicine ball)

WOD: On the 3:30 x 5 Rounds:

-15/12 Cal Bike/Row/Ski

-12 Dual DB/KB Thrusters (50/35)

-9 Burpee Box Overs (24/20)

POST: 100 Glute Bridges (Feet on box)

PRE: Bench Press 8-8-6-6-4-4 *Increase to a heavy set of 4

WOD: For time:  5 Rounds:

-30 DU (x3 Singles)

-10 Overhead Squats (95/65)

POST: 3 Sets: :20 Goblet Split Lunge Pulse/Side, :30 KB Scissor Kick Figure 8s

PRE: Movement Standards

WOD: “Devil Dogs” For Time:

Buy-In: 26 Burpee Pull-Ups

Then, 8 Rounds of:

-13 Hang Cleans (95/65)

-13 Push-Ups

-13 Box Jumps (24/20)

-13 Kettlebell Swings (53/35)

Cash-Out: 2,021 meter Run

*Wear 20/14lb vest if possible.

POST: Mobility