PRE: On the 0:00 - 50/35 Calorie Row/Ski, On the 4:00 - 30/24 Calorie Row/Ski, On the 7:00 - 30/24 Calorie Row/Ski, On the 10:00 - 15/12 Calorie Row/Ski, On the 11:00 - 15/12 Calorie Row/Ski, On the 12:00 - 15/12 Calorie Row/Ski

WOD: For time: 7 Rounds:

-7 Toes to Ring

-7 Dual DB Hang Clean and Jerks (50/35)

-200m Run

POST: 8 x :10 L-Sits

PRE: Heavy Day

WOD: Part I: Overhead Squats: 5-5-3-3-2-2-1-1

*Build up to a heavy single.

Part II: 3 Sets:

-10 Snatch Grip Push Press + 1 Snatch Balance

-12 Weighted GHD Hip Extensions

-10 DB Z-Press

-15 Banded Face Pulls

POST: 3 Rounds: 20 Hollow Rocks, 0:20 Single Leg Wall Sit/side

PRE: Movement Standards

WOD: "CrossFit Open 25.3" For time:

-5 wall walks

-50-calorie row

-5 wall walks

-25 deadlifts (225/155)

-5 wall walks

-25 cleans (135/85)

-5 wall walks

-25 snatches (95/65)

-5 wall walks

-50-calorie row

*Time cap: 20 minutes

POST: 3 Rounds: 15 Dual DB Stiff Leg Deadlifts (Light load), 20 Ring Rows, 15 V-Ups, 20 Reverse Hypers, 1:00 Forearm Plank Hold