PRE: 5 Sets: 5 Bench Presses (Heavy load), 20 RB Good mornings, 20 RB Woodchoppers (10/side)

WOD: 6 Rounds NFT:

-0:20 Ring Support Hold

-10 Ring Rows

-0:45 Wall Sit

-50' Forward & Reverse Bear Crawl

POST: 3 Rounds: 12 Banded Straight-Arm Pulldowns, 10 Tall-Kneeling Landmine Presses (5/side), 20 Standing Tibialis Raises

PRE: EMOTM x 12: Minute 1: 8 Back Squats (185/125), Minute 2: 6 HSPU, Minute 3: 0:30 L-Sit, Minute 4: 6 HSPU

WOD: AMRAP 5:

-200’ Walking Lunge

-35 Sit-ups

-Max Cal Bike/Row/Ski

*2 minute rest*

AMRAP 5:

-100’ Dual DB Hang Walking Lunge (50/35)

-50 Sit-ups

-Max Cal Bike/Row/Ski

*2 minute rest*

AMRAP 5:

-200’ Walking Lunge

-50 Sit-ups

-Max Cal Bike/Row/Ski

POST: 3 Sets: 25 RB Plank Jacks, 10 DB Tricep Kickbacks

PRE: On the 3:00 x 5 Rounds: -15/12 Cal Ski -20 Air Squats -5 D-Ball Cleans Over Shoulder

WOD: AMRAP 12:

-4 Hang Cleans (115/85)

-4 Box Jumps

-4 Pull-up

-6 Hang Cleans (115/85)

-6 Box Jumps

-6 Pull-up

*Continue adding 2 reps per round.

POST: 3 Rounds: 30 Penguins, 15 Leg lifts (up to bar)