PRE: 15 minute NFR: 10 Pistols, 15 HS plate step-ups, 10 GHDSU

WOD: AMRAP 20:

-50' Forward Bear Crawl

-10 Sandbag Shoulder Squats

-50' Reverse Bear Crawl

-5 Bar Muscle-ups (10 Pull-ups)

POST: 4:00 Cool Down Bike/Row/Ski

PRE: Dual DB/KB Complex: 5 Sets NFT: 5 Clean + Strict Press, 5 Bent Over Rows, 10 Lunges (Work as heavy as possible)

WOD: For time: 4 Rounds:

-24/20 Cal Bike/Row/Ski

-14 Hang Cleans (135/95)

-7 Front Squats

-14 Bar Facing Burpees

POST: 100 Banded Good Mornings, 100 Banded Pull-Aparts

PRE: NFT: 3 Sets: 15 Push Presses (Athletes pick a load that can be cycled), 21/15 Calorie Row, 5 Wall Walks

WOD: For time: 25-20-15-10-5:

-Box Jump Overs (24/20)

-TTB (K2E/KB V-ups)

Directly Into… 5-10-15-20-25:

-Hang Snatches (75/55)

-Wallballs (20/14)

POST: 5x5 Strict Pull-ups