PRE: 4 Sets E2MOTM: 12 Front Squats (Increase load each set)

WOD: 4 Rounds, Every 5 minutes complete:

-12/9 Cal Bike/Row/Ski

-6 Burpee Box Overs (24/20)

-12/9 Cal Bike/Row/Ski

-6 Burpee Box Overs

-12/9 Cal Bike/Row/Ski

POST: 21-15-9: Ring Push-ups, RB Woodchoppers (each direction)

PRE: Movement Standards

"Agent Billy Clardy III" AMRAP 48: In teams of 3:

-Partner A: Run 400 meters

-Partner B performs AMRAP of:

-12 OH Plate Alt. Lunges (45/25)

-6 Burpees to Plate

-19 Plate G2O

-Partner C: Rest

*All partners rotate when Partner A finishes the run *

*Wear a weight vest (20/14)

POST: Mobility

PRE: 3 Sets: (Rotating on the 2 Minute): Minutes 1-2: 30/24 Cal Bike/Row/Ski, Minutes 3-4: 20 DB Bench Press/Floor Press

WOD: AMRAP 20:

-7 Ground to Overhead (95/65)

-7 Box Jump Overs (24/20)

-200m Run

POST: 8 x :10 L-Sits