PRE: On a 15 minute clock: 6 Back Squats (185/135, 3 sec descent), 100′ Single KB Farmer Carry, 5 Wall Facing HSPU

WOD: For time:

-100 Wall Balls

*If ball drops, complete 15/12 Cal Ski before restarting.

POST: 50 Banded sit-ups

PRE: 3 Sets: 10 Bulgarian Split Squats (Right), 10 Bulgarian Split Squats (Left), 10 Push Presses (Athletes choose a moderate load)

WOD: 5 Rounds For Time:

-10 Hang Snatches (75/55)

-40 DU (x2 Singles)

-20 TTB (K2E/KB V-ups)

-40 DU (x2 Singles)

POST: 100 Floor Wipers

PRE: EMOTM x 10: Odd: Bike/Row/Ski - 0:20 Light - 0:20 Moderate - 0:20 Fast, Even: 4 Power Cleans (175/115)

WOD: 5 Rounds, On the 4:00:

-20 Shuttle Runs (1 rep = 50ft)

-18 Dual KB SDHP (50/35)

-16 KB Goblet Lunges

POST: 40 GHD Hip Extensions