PRE: 4 Sets: 5 HSPU, 7 C2B Pull-ups, 9 Toes to Ring

WOD: For time: 5 Rounds:

-15/12 Cal Bike/Row

-9 Hang Squat Cleans (115/75)

-50′ Bear Crawl

POST: 40 GHDSU

PRE: Dual DB/KB Complex: 4 Sets: 8 Front Squats, 8 Bent over Rows, 8 Reverse Lunges/Leg, 8 Push Presses

WOD: For time: 21-18-15-12-9:

-Wall Balls (20/14)

-Sumo Deadlift High Pull (95/65)

-HRPU

*200m Run after each set.

POST: 100 MB Russian Twist

PRE: Deadlift: 10-8-6-4-2 *Work up to a heavy 2, after set of 8 and 4 complete: 200m Odd Object Carry

WOD: AMRAP 13:

-45 DU (x2 Singles)

-13 Hang Snatches (75/55)

-3 Wall Walks

POST: 3 Sets: 0:15 L-Sit, 21 SIt-ups, 27 Banded Good Mornings