PRE: 3 Sets: 10 Dual DB/KB Seated Clean & Press, 10 Goblet Squats, 10 Russian Swings, 10 Dual DB/KB Bent-Over Rows

WOD: 3 Sets: Every 7:00 Complete:

-800m Run (1000m Row)

-40 DU (x2 Singles)

-15 Deadlifts (205/125)

-10 Ring Dips

POST: 3 Sets: 30 Russian Twists, 0:30 Wall Sit

PRE: Strict Press: On the 0: 9 Reps, On the 2: 7 Reps, On the 4: 5 Reps, On the 6: 3 Reps, On the 8: 1 Rep, On the 9:30: 1 *Build up to a heavy single

WOD: For time: 21-15-9:

-Power Cleans (115/75)

-Box Jump Overs (30/24)

-Front Squats

-Toes to Bar (K2E/KB V-ups)

POST: 3 Sets: 10 Floor Presses, 25′ Single DB OH Carry (L), 20 Floor Wipers, 25′ Single DB OH Carry (R)

PRE: 2 Rounds: 0:40 Bike/Ski, 10 Air Squats, 12 Banded Pull-Aparts, 10 Reverse Lunges with Rotation (5/side), 12 Bird Dogs, 0:20 Hollow Rocks

WOD: 2 Rounds: 3:00 work/ 1:00 rest

-500/400m Row *AMRAP Air Squats

-1:00 rest

-500/400m Row *AMRAP Push-ups

-1:00 rest

-500/400m Row *AMRAP Renegade Rows (50/35)

-1:00 rest

-500/400m Row *AMRAP Sit-ups

-1:00 rest

POST: 3 Rounds NFT: 12 Dual DB Deadlifts, 10 Ring Face Pulls, 15 Reverse Hypers