PRE: Bench Press 7x2 (Build up to a heavy set of 2)

WOD: Ascending Ladder For 10:00:

-2 Box Jump Overs (24/20)

-2 Pistols/Leg

-2 Push Jerks (135/95) 

-4 Box Jump Overs

-4 Pistols/Leg

-4 Push Jerks

-6 Box Jump Overs

-6 Pistols/Leg

-6 Push Jerks

POST: 50 Weighted Straight Leg Sit-ups

PRE:  5 Sets: 9 Good mornings (75/55), 6 Dips on DBs

WOD: For time:

-60/42 Cal Bike

-75 Russian KB Swings (70/53)

-1000/850m Row

-60 Wall Balls

-1000/850m Ski

-45 Toes to Ring

POST: Mobility

PRE: 5 Sets: 5 Power Snatches (Build to a heavy set of 5), 4 Sets: 20 Unweighted Bulgarian Split Squats *Mix sets as needed

WOD: 5 Rounds; Every 4:00 complete,

-21/15 Cal Bike/Row/Ski

-3 Rounds: 5 Pull-ups, 10 HRPU, 15 Air Squats

POST: Accumulate 2:00 in HS Hold