PRE: Movement Standards

WOD: "Moira" For time:

Buy-In: 911m Run

Then, 13 Rounds of:

-10 Hang Cleans (95/65)

-4 Shoulder-to-Overheads

-6 Front Squats

-7 C2B Pull-Ups

Cash-Out: 13 calorie Bike

POST: Mobility

PRE: NFT: 10 DU (x2 Singles), 1 Deficit HSPU, 30 DU, 3 Deficit HSPUs, 50 DU, 5 Deficit HSPUs, 70 DU, 7 Deficit HSPUs, 90 DU, Deficit HSPUs

WOD: For time:

-30 Back Squats (205/145)

-1000/850m Row

POST: 5x5 Strict Pull-ups, 3x:20 L-Sits

PRE: 4 Sets: 6, 1-1/4 Bench Presses, 100m Farmer Carry (1 DB OH)

WOD: For time: 3 Rounds:

-50 Air Squats

-35 Amer. KB Swings (53/35)

-300m Run

POST: 30 Weighted GHDSU