PRE: Skill Work: 10X3 Strict Pull Ups Scale: Banded Pull Ups, Ring Rows

WOD: For time: 7 Rounds:

-15 Knees to Elbow

-10 Thrusters (95/65)

-10 Clean and Jerks

POST: 50 Rower Seat Pike Pull Ins

PRE: 5X4 KB Turkish Get Ups Per Side *Same weight throughout, focus on technique

WOD: For time:

-1000/850m Row/Ski

-50 Single DB OH Squats (35/20)

-30 Devil Presses

-50 Dual DB Front Squats

-1000/850m Row/Ski

POST: 3x10 Seated DB Press / DB bench press

PRE: 5-5-5-5-5-5 Front Squat *Static Weight for Each Set, 70% 1RM

WOD: AMRAP 3:00:

-12 Single DB Box Step-Ups (50/35, 24/20)

-8 Burpee Box Jump Overs

-Max Calorie Bike/Row/Ski

*Rest 1:00 between AMRAPs

*Complete AMRAPs until 126/90 Cals are completed.

POST: 3x10 Dual KB Sumo Deadlift High Pull