PRE: 3 Sets: 6 Single KB Lateral Box Step-ups/side, 0:20 Hollow Hold, 200′ Single KB Farmers Carry

WOD: For time: 3 Rounds:

-75 DU (x2 Singles)

-10 Burpee Pull-ups

-Directly into: 3 Rounds:

-21/15 Cal Bike/Row/Ski

-21 Thrusters (75/55)

POST: 3 Sets: 15 GHD Hip Extensions, 30-2 Count Flutter Kicks, 0:30 Child's Pose

PRE: 6 Sets, On the 1:30: 3 Front Squats, 3 Push Jerks *Work up to a heavy complex.

WOD: AMRAP 13:

-12 Hang Cleans (115/75)

-9 Shuttle runs (25' Out/25' Back)

-6 HSPU (Box/Pike)

POST: 3 Sets: 15 GHD Reverse Hypers, 20 SA RB Reverse Flyes (10/side), 40 Penguins

PRE: 3 Sets: 2 Rope Climbs, 25 Banded Pull-Aparts, 10 Stiff Legged Deadlifts (115/75), 25 Sit-ups

WOD: For time:

-15 Devil Presses (2x50/35)

-25 Air Squats

-12 Devil Presses

-25 Air Squats

-9 Devil Presses

-25 Air Squats

-6 Devil Presses

-25 Air Squats

-3 Devil Presses

-25 Air Squats

POST: 30-20-10: DB Glute Bridges 12/9 Cal Bike/Row/Ski after each set.