PRE: On the Minute x 8: Minute 1 – 2 Power Cleans + Hang Clean, Minute 2 – :30s Barbell Overhead Hold *Build to a heavy complex.

WOD: NFT: 21-18-15-12-9-6

-Front Squat + Strict Press (95/65)

-Weighted Box Dips (Feet and Hands on Box)

*Complete 3 - 300m Prowler Pushes during workout.

POST: 15 Cal Arm Only Bike

PRE: On the Minute x 12: Minute 1 – 8 Strict TT, Minute 2 – 20 American Swings (53/35), Minute 3 – 20 Banded Good Mornings

WOD: For time: 2 Rounds:

-50 Burpee box jump-overs (24/20)

-75 DU (x2 Singles)

-100 Wall Balls (20/14)

POST: 50 HS Shoulder Taps

PRE: "Lactic Lane" For Time: 100 DU (x2 Singles), 250/200m Row, 21/18 Cal Bike *Time Cap: 6 minutes

WOD: For time:

-400m Run

-30 Bench Presses (115/75)

-800m Run

-20 Bench Presses (135/85)

-1600m Run

-10 Bench Presses (155/95)

POST: 50 WP OH Sit-ups