PRE: Floor Press 10-8-6-4-2 *Build to a heavy set of 2, 15 RB Hamstring Curls between sets

WOD: AMRAP 10:

-22 Wall Balls (20/14)

-35 DU (x2 Singles)

POST: 3 Rounds NFT: 10 Cal Bike Hard, 10 Strict Pull-ups

PRE: 5 Rounds: 5 Hang Cleans, 5 Jerks *Build to a heavy complex of hang clean and jerk

WOD: On the 3:00 x 7 Rounds:

-200m Sandbag Run

-10 Bar Facing Burpees

-9 Deadlifts (205/135)

POST: 4 Sets: -10 Ring Rows, :10-:20 Second Ring Dip Support Holds

PRE: Movement Standards

WOD: AMRAP 30:

-Max meter Row/Ski

Every 5 Minutes (Starting at 0:00)

-5 Front Squats (185/135)

-10 Pull-ups

-15 Box Jump Overs (24/20)

POST: 100 RB Sit-ups