PRE: 3 Sets: 15/12 Cal Bike, 15 DB Box Step Downs (24/20, 50/35# DB), 15 Dual DB Push Jerks (50/35)

WOD: For time:

-1 round of: 15 Muscle-ups (x2 Strict Pull-ups), 60 Push-ups, 90 Squats

-Then, 2 rounds of: 10 Muscle-ups (x2 Strict Pull-ups), 30 Push-ups, 45 Squats

-Then, 3 rounds of: 5 Muscle-ups (x2 Strict Pull-ups), 20 Push-ups, 30 Squats

POST: 30 MB GHDSU (50 MB Sit-ups)

PRE: 5 Sets: 3 Hang Snatches, 3 OHS (Complete complex UB, Build up to a heavy complex)

WOD: 5 Rounds: Every 3:00 complete:

-21/15 Cal Bike/Row/Ski

-15 S2O (115/75)

-15 TTB (K2E/KB V-ups)

POST: 4 x 12 BB Back Rack Reverse Lunges

PRE: FG WOD 3; “Toss it, I’m Over It!” Max Cal and Rounds + Reps, 13-Minute AMRAP: Athlete A: Row, Athlete B: -5 Pull Ups -10 Floor Press (50#/35#) -15 Wall Balls (20#/14#) (10’/9′) -20 Box Overs (24”/20”)

WOD: AMRAP 12:

-12 Amer. KB Swings (53/35)

-12 KB Squats

-12 SA KB Push Presses

POST: 2 Rounds: 50' Forward Bear Crawl, 30/Side Oblique Crunches, 50' Reverse Bear Crawl, 30 Crunches