PRE: 10 min EMOTM: Odd: :30 KB Plank Rows (Left Arm) :30 KB Plank Rows (Right Arm), Even: Handstand Walk Practice

WOD: 5 Rounds, 2:00 to complete: 2 Rounds:

-4 Devil Presses (35/20)

-7 Dual DB Squats

-10 Burpees

*1 minute rest between rounds.

POST: 18-15-12-9: GHD Sit-Ups, :20 Second L-Sit Hold After Each Set

PRE: Back Squats 6-6-6-6-6 *Increase weight each set building to a heavy set of 6

WOD: AMRAP 17:

-60 DU (x2 Singles)

-20 Wall Balls (20/14)

-10 Power Cleans (135/95)

-5 Strict Ring Dips

POST: 3 Rounds: 100m Bicep Row, 20 MB Sit-ups

PRE: 2 Sets: 8 Deadlifts (Weight 1), 6 Deadlifts (Weight 2), 4 Deadlifts (Weight 3)

WOD: For time: 6 Rounds:

-6 Power Snatches (105/70)

-4 HSPU (Box/Pike)

-12 Front Squats

-4 HSPU

POST: 4 Sets: 12 Toes to Ring, 8 DB Hex Presses