PRE: 3 Sets: 10 Bar Hip Thrusts (115/75), 0:30 Heavy BB Front Rack Hold (205/125), 0:45 Forearm Plank Hold

WOD: "Jack" AMRAP 20:

-10 Push Presses (115/75)

-10 Amer. KB Swings (53/35)

-10 Box jumps (24/20)

POST: 3 Sets: 15 Ring rows, 20 Hollow rocks, 0:20 Banded lat stretch/side

PRE: For time: 500m Ski, 25/18 Cal Bike, 500m Ski *7 minute cap.

WOD: For time: 3 Rounds:

-35 DB Snatches (50/35)

-35 Weighted Sit-ups (35/25)

-1000/850m Row

POST: 3 Sets: 12 RB Hamstring Curls, 10 DB Hammer Curls (Light)

PRE: EMOTM x 10: Odd Minutes: 15/12 Cal Bike/Row/Ski, Even Minutes: 6 Hang Clean + S2O (Increase load each round)

WOD: For time:

-150 Single-Unders

-20 C2B Pull-ups

-10 Squat Cleans (115/75)

-150 Single-Unders

-15 C2B Pull-ups

-15 Squat Cleans

-150 Single-Unders

-10 C2B Pull-ups

-20 Squat Cleans

-150 Single-Unders

POST: 50 Single Leg Hip Extensions (Feet on Box), 30 HS Shoulder Taps