PRE: 3 Sets: 20 Bar Hip Thrusts (135/95), Accumulate 1:00 Hanging MB L-Sit, 10 Ring Dips

WOD: For time:

-150 DU (x2 Singles)

-23 Power Cleans (205/145)

-400m Single DB/KB Run (50/35)

-23 DB Box Overs (24/20)

POST: 50 Right Oblique Crunches, 50 Crunches, 50 Left Oblique Crunches

PRE: 3 Rounds: Minute 1: 20/16 Cal Bike/Row/Ski, Minute 2: 17/14 Cal Bike/Row/Ski, Minute 3: 14/11 Cal Bike/Row/Ski, Minute 4: Rest

WOD: For time: 6 Rounds:

-9 Thrusters (95/65)

-6 HSPU (Box/Pike)

*Every 2:30 Starting at 0:00: 10 Reverse Burpees

POST: 30 GHDSU

PRE: Workout Set-up

WOD: AMRAP 30:

-400m Run

-3 rounds of Strict "Cindy"

*1 Round of Strict "Cindy": 5 Strict Pull-ups, 10 Push-ups, 15 Squats

POST: 3 Sets: 15 Dual KB Russian Swings (44/26), 30 RB Side Steps (15 Right/15 Left), 15 Weighted Sit-ups