PRE: 3 Sets NFT: 75' Dual KB Front Rack Walking Lunges, 10 Weighted Alt. Pistols, 8 Ring Dips

WOD: For Time:

-200m Run, 21 Power Snatches (95/65)

-200m Run, 21 Overhead Squats

-200m Run, 15 Power Snatches

-200m Run, 15 Overhead Squats

-200m Run, 9 Power Snatches

-200m Run, 9 Overhead Squats

POST: 40 Rower Seat Pike Pull-ins

PRE: 12-10-8-8-6: Front Squats *6 Dual DB S2O (50/35)

WOD: "FGB" 3 Rounds for max reps of:

-1 minute of Wall Balls (20/14)

-1 minute of Sumo Deadlift High Pulls

-1 minute of Box Jumps (20)

-1 minute of Push Presses

-1 minute of Rowing

-Rest 1 minute

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups

PRE: 3 Sets NFT: 50m Yoke Carry, 100m Sled Push, 150m Front Rack Dual KB Carry

WOD: For time: 4 Rounds:

-21 Weighed Sit-ups (45/25)

-15/12 Cal Bike/Row/Ski

-9 HSPU (Box/Pike)

-100′ Bear Crawl

POST: 100 WP Russian Twist