PRE: 6 Sets: On the 1:30: 1 Power Clean, 2 S2O *Build up to a heavy complex.

WOD: For time:

-30 Back Squats (155/105)

-60 HRPU

-200m Farmer's Carry (2x70/53)

-20 Back Squats

-40 Sit-ups

-200m Farmer's Carry

-10 Back Squats

-20 Ring Dips

-200m Farmer's Carry

POST: 3 Sets: 16 Single Arm RB Lat Pull Downs (8/side), 20 Hollow Rocks

PRE: On the 0:00 – 10 Hang Snatches (75/55), On the 2:00 – 8 Hang Snatches (95/65), On the 4:00 – 6 Hang Snatches (115/85), On the 6:00 – 4 Hang Snatches (135/95), On the 8:00 – 2 Hang Snatches (145/105)

WOD: 3 Rounds, Every 10 Minutes:

-500/425m Row

-500/425m Ski

-38/32 Cal Bike

POST: 4x8 Floor Press (135/95)

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