PRE: Complete in any order: 40 Ring Dips, 6 Lap Farmer Carry

WOD: For Time: 5 Rounds:

-15 Barbell Lunges (135/95)

-75 DU (x3 Singles)

POST: 5 x :20 L-Sits

PRE: 6 Rounds: Every 1:30: 3 Power Cleans (Build to a heavy set of 3)

WOD: EMOM x 16:

-Min 1: 8 - 25' Shuttle Sprints

-Min 2: 12 Dual KB Sumo Deadlift High Pull (53/35)

-Min 3: 4 - 25' Bear Crawl Shuttles

-Min 4: 12 Dual KB Squats

POST: 50 KB Sit-ups with OH Press

PRE: 10 min EMOTM: Odd: :30 KB Side Plank (Left Arm) :30 KB Side Plank (Right Arm), Even: Handstand Walk Practice

WOD: For Time:

-20/15 Cal Bike/Row/Ski, 30 Deadlifts (225/155)

-20/15 Cal Bike/Row/Ski, 30 Ring Push-ups

-20/15 Cal Bike/Row/Ski, 20 Deadlifts

-20/15 Cal Bike/Row/Ski, 20 Ring Push-ups

-20/15 Cal Bike/Row/Ski, 10 Deadlifts

-20/15 Cal Bike/Row/Ski, 10 Ring Push-ups

POST: 3X10 Barbell Good Mornings