PRE: AMRAP 7: 3 Muscle-Ups/6 Pull-ups, 5 Bench Presses (155/105)

WOD: 6 Rounds: 3:00 on/1:30 off:

-6 Clusters (95/65)

-9 Hang Clean

-12 Push Presses

-Max Cal Bike/Row/Ski

POST: 3 Sets: 10 Barbell Good Mornings, 15 V-ups

PRE: EMOTM x 12: Odd: Handstand Walk/4 Wall Walks, Even: 4 Squat Clean and Jerks (185/125)

WOD: AMRAP 20:

-20 Weighted box step-ups (24/20, 35#/20#)

-20 Weighted walking lunges

-40 Weighted sit-ups (single weight)

POST: 5 minute cool down bike/row/ski

PRE: EMOTM x 8: 5 Sumo Deadlifts (225/155), 5 Dual DB/KB S2O (Athletes choice)

WOD: For time: 4 Rounds:

-500/425m Row/Ski (32/24 Cal Bike)

-20 Ring dips

POST: 3 Rounds: 10 Reverse Lunges with Bicep Curl, 10 No Push-up Burpees