PRE: 3 Rounds: 200m Row, 8 Push-ups, 10 Alt. Reverse Lunges, 8 Box Step-ups, 0:20 Hollow Hold Then into… 2 Sets: 3 Wall Walks, 10 Air Squats, 0:20 Bike

WOD: For time:

-50/45 Cal Row

-5 Wall Walks

-40/30 Cal Row

-40 Sit-ups

-30/24 cal Row

-30 Box Step-ups (24/20)

-50 Air Squats

-30 Box Step-ups

-30/24 Cal Bike

-40 Sit-ups

-40/35 Cal Bike

-5 Wall Walks

-50/45 Cal Bike

POST: 2 Rounds: 0:45 Child’s Pose, 0:45 Seated Forward Fold, 0:30 Supine Twist/side

PRE: 3 Sets: 12 Alt. KB Z-Presses (6/Side), 12 KB Lunges (6/Side), 24 Banded Face Pulls

WOD: 5 Rounds, On the 3:00:

-50 DU (x2 Singles)

-5 Bar Muscle-ups (C2B/Chin-over Pull-ups)

-5 Power Snatches (135/95)

POST: 2 Rounds: 0:30 Static Bar Hang, 0:20/side Pigeon Stretch, 0:30/side Forearm Wall Stretch

PRE: 6 Sets: On the 1:30: 11 Deadlifts (Light-Mod Load), 11-9-7-5-3-1 TTB (K2E/KB V-ups)

WOD: AMRAP 15:

-30/21 Cal Bike/Row/Ski

-30 Wall Balls (20/14)

-30 Dual DB Power Cleans (50/35)

POST: 3 Sets: 8 DB Floor Presses, 32 Flutter Kicks, 32 MB Twist