PRE: 3 Sets: 100m SB Carry, 20 Walking Lunges, 1 Legless Rope Climb

WOD: For Time:

-800m Run

-75/64 Cal Bike/Row/Ski

-20 TTB (K2E/KB V-ups)

-30 Hang Squat Cleans (95/65)

-20 TTB (K2E/KB V-ups)

-75/64 Cal Bike/Row/Ski

-800m Run

POST: 0:45 Seated Forward Fold, 0:45 Lat Stretch on Rig per side, 0:45 Pigeon Stretch per leg, 0:30 Hanging Shoulder Opener

PRE: Front Squat 5 Sets, Every 2:00 Complete: 25' Handstand Walk (50' Bear Crawl), 3 Front Squats (Constant moderate load)

WOD: AMRAP 20:

-200m Run

-5 Burpee Pull-Ups

-10 Push-Ups

-15 Box Jumps

POST: 3 Sets: 50 Flutter Kicks, 50 Scissor Kicks

PRE: Heavy Day

WOD: Part I: 6 Sets, Every 2:00 Complete: 3 Sumo Deadlifts Build each se to a heavy triple)

Part II: 3 Rounds NFT:

-10 Bar Hip Thrusts (115/85)

-12 GHD Hip Extensions

-12 Single-Arm DB Rows per arm (35/20)

-0:40 Side Plank per side

POST: 3 Rounds: 12/10 Cal Bike/Ski, 10 Alt. Deadbugs, 15 RB Pull Aparts