PRE: Bench Press: 8-5-5-3-3 *Work up to a heavy set of 3

WOD: For Time:

-400m Run, 27 Wallballs (20/14), 27 Box Jump Overs, 27 Pull-ups

-400m Run, 21 Wallballs, 21 Box Jump Overs, 21 Pull-ups

-400m Run, 15 Wallballs, 15 Box Jump Overs, 15 Pull-ups

-400m Run, 9 Wallballs, 9 Box Jump Overs, 9 Pull-ups

POST: 1:00 Couch Stretch/side, 1:30 Seated Forward Fold, 1:00 Pigeon Pose/side

PRE: 4 Sets, Complete each set unbroken: 3 Power Cleans, 3 Push Presses, 2 Power Cleans, 2 Push Presses, 1 Power Clean, 1 Push Press

WOD: For time:

-30/20 Cal Bike

-30 Alt. DB Snatches (50/35)

-20/15 Cal Bike

-20 Farmers Hold Lunges

-15/10 Cal Bike

-15 DB Thrusters

-10/7 Cal Bike

-10 Devil Presses

POST: 3 Sets: 20 GHDSU, 8 Seated External Shoulder Rotations/side, 10 Face Down "A" Shoulder Raises

PRE: EMOTM x 10: Minute 1: 1 Rope Climb/1 Peg Board/6 Strict Pull-ups Minute 2: 5-4-3-2-1 Sumo Deadlifts (275/195)

WOD: 4 Rounds: 2:00 Work/1:00 Rest:

-50 DU (x2 Singles)

-12 TTB (K2E/KB V-ups)

-AMRAP OHS (95/65) in time remaining.

POST: 50 Abmat Sit-Ups, 50 Alt. Pistols, 50 Abmat Sit-Ups