PRE: On the 3:00 x 4: 12/9 Cal Bike/Row/Ski, 5 Muscle-ups (10 C2B Pull-ups/10 Kipping Pull-ups), 12/9 Cal Bike/Row/Ski

WOD: AMRAP 20:

-30 DB Snatches (50/35)

-30 Single DB OHS

-30 Sit-ups

-60 DU (x2 Singles)

POST: 30 Ring Rows, 40 Walking Lunges, 50 DB Glute Bridges

PRE: 5x3 Bench Press *Build up to a heavy set of 3, 10 Dual DB/KB Box Step Downs after each set

WOD: For Time:

-250/215m Row/Ski, 21 Deadlifts (245/165)

-250/215m Row/Ski, 18 HSPU (Box/Pike)

-250/215m Row/Ski, 15 Deadlifts

-250/215m Row/Ski, 12 HSPU

-250/215m Row/Ski, 9 Deadlifts

-250/215m Row/Ski, 6 HSPU

POST: 3 Sets: :20 Goblet Split Lunge Pulse/Side, :30 KB Scissor Kick Figure 8s

PRE: Movement Standards

WOD: “Devil Dogs” For Time:

Buy-In: 26 Burpee Pull-Ups

Then, 8 Rounds of:

-13 Hang Cleans (95/65)

-13 Push-Ups

-13 Box Jumps (24/20)

-13 Kettlebell Swings (53/35)

Cash-Out: 2,021 meter Run

*Wear 20/14lb vest if possible.

POST: Mobility