PRE: Hang Clean 10-8-6-4-2 *Build to a heavy set of 2, 15 RB Hamstring Curls between sets

WOD: For time: 5 Rounds:

-250m Row/Ski (Sub 0:45M/0:52F)

-50 DU (x2 Singles)

*If row/ski exceeds time limit, complete 15 Dual DB/KB Thrusters (50/35)

POST: 3 Rounds NFT: 25 Banded Sit-ups, 10 Strict Pull-ups

PRE: 5 Sets NFT: 5 Sumo Deadlifts (295/205), 10 Dual DB Jerks (50/35)

WOD: For Time:

-50/35 Cal Bike/Row/Ski

-35 Lateral Barbell Burpees

-50 Overhead Squats (115/75)

POST: 4 Sets: 20 Floor Wipers, :10-:20 Second Ring Dip Support Holds

PRE: Workout Set-up

WOD: 7 Rounds, On the 3:00:

-400m Run

-12 TTB (K2E/KB V-ups)

POST: 20 Reps "Macho Man" (3 Power Cleans (115/85), 3 Front Squats, 3 Push Jerks, reps must be completed unbroken)