PRE: NFT: 40 Weighted Bulgarian Split Squats, 400m Single KB Waiter Carry *Complete in any order

WOD: For time: 4 Rounds:

-15 Hang Snatches (95/65)

-200m Run

-15 Dual DB/KB Thrusters (50/35)

-200m Run

POST: 3 Sets: 8 Reverse Burpees, 15 GHDSU

PRE: 3 Sets: 10 Dual DB/KB Sumo Deadlift High Pulls, 200m Bear Hug Sandbag Walk

WOD: Tabata 8 Rounds (:20 on/:10 off)

-Cal Bike/Row/Ski

-Pull-ups

-Push-ups

-Squats

-Cal Bike/Row/Ski

POST: 50 Reverse Crunches, 50 R/L Oblique Crunches

PRE: 6 Sets: Every :90 -3 Front Squats + 3 Push Jerks (Build to a heavy complex)

WOD: 4 Rounds of AMRAP 4 with 1 minute rest between:

-100 DU (x2 Singles)

Then, as many rounds as possible of:

-7 Deadlifts (225/155)

-14 sit-ups

POST: 3 Sets: 15 Ring Dips, 10 Hamstring Curls