PRE: OHS 6-6-5-5-4-4 *Build to a heavy set of 4, 10 GHDSU after each set.

WOD: For time: 3 Rounds:

-200m Run

-15 Chest to Bar Pull-ups

Directly Into: 3 Rounds:

-20 Alt. DB Snatches (50/35)

-15 Thrusters (95/65)

POST: 3 Sets: 12 Ring Dips, 20 Banded Face Pulls, 1:00 Hollow Hold

PRE: 3 Sets: 50′ Dual KB Front Rack Lunge, 10 Barbell Bent-Over Rows (95/65), 100m Dual KB Farmers Carry

WOD: 5 Rounds w/ 1 minute rest between rounds.

-In 2 minutes, complete: 1 Round of "DT":

-12 Deadlifts (155/105)

-9 Hang Cleans

-6 Shoulder to OH

-Max HSPU (Box/Pike) in remaining time.

POST: 50 BB Floor Wipers

PRE: EMOTM x 10: Odd minutes: 6 Bench Presses (Heavy Load), Even minutes: 10 SB Squats

WOD: For Time:

-50/42 Cal Bike (800m Run)

-125 DU (x2 Singles)

-2000/1700m Row/Ski

-125 DU

-50/42 Cal Bike (800m Run)

POST: 4 x 0:15 Hollow Rocks