PRE: NFT: Sumo Deadlift High Pull 21-18-15-12-9 (75/55) *100m SB and KB Carry after each set.

WOD: For time: 3 Rounds:

-75 DU (x2 Singles)

-50 Air Squats

-15 Power Snatches (115/75)

POST: 150m Bicep only Row, 75 Hollow Rocks

PRE: 7 Sets: 3 Bench Presses (75% of 1 RM or 155/95), 8 Dual DB/KB Front Rack Lunges (70/50)

WOD: For time: 12-9-6:

-Squat Cleans (185/125)

-Ring Dips

-C2B Pull-ups

*Athletes may sub Muscle-ups for dips and pull-ups

POST: 45 Sit-ups, 0:45 L-Sit Hold, 30 Sit-ups, 0:30 L-Sit Hold, 15 Sit-ups, 0:15 L-Sit Hold

PRE: On the 2:30 x 6: Shuttle Sprint: 10m – 20m – 30m + 100m Sprint

WOD: For time: 4 Rounds:

-27/21 Cal Bike/Row/Ski

-21 Deadlifts (135/95)

-15 Burpees

-9 Push Presses

POST: Athlete chooses 3 core movements, complete 30 reps each