PRE: 6-5-4-3-2-1-1-1 Bench Press (Work to a heavy single)

WOD: For Time:

-75/50 Cal Bike

-150 DU (x2 Singles)

-2000/1700m Row/Ski

-150 DU

-75/50 Cal Bike

POST: Accumulate 2:00 in each: L-Sit, HS Hold, Weighted Hip Extension (25/15)

PRE: On the 1:30 x 5: 3 Hang Snatches + 6 OHS Squats

WOD: "Workout 18.1" AMRAP 20:

-8 TTB (K2E/KB V-ups)

-10 DB Hang Clean and Jerks (50/35)

-14/12 Cal Row

POST: 3 Sets: 10 DB Bent Over Rows (Each Side), 50 Banded Pull-Aparts

PRE: 4 Sets: 10 Seated Barbell Good Mornings 20 Unweighted Bulgarian Split Squats (10/leg)

WOD: 5 Rounds; Every 3:00 complete,

-20/14 Cal Bike/Row/Ski

-3 Rounds: 5 Pull-ups, 10 HRPU, 15 Air Squats

POST: 3 Rounds: 30 Penguins, 15 Leg lifts (up to bar)