PRE: 3 Sets: 4 World’s Greatest Stretch, 20 Plank Shoulder Taps, 10 Goblet Squats, 8/6 Cal Bike, 10 Box Step-ups

WOD: For time:

-20/15 Cal Bike

-30 Hand Release Push Ups

-20/15 Cal Bike

-30 Sit Ups

-20/15 Cal Bike

-30 Amer. KB Swings (53/35)

-20/15 Cal Bike

-90 Double Unders (x2 Singles)

-20/15 Cal Bike

-30 Walking Lunges

-20/15 Cal Bike

-30 Alt DB Hang Clean and Jerks

POST: 2 Rounds: 30 Flutter Kicks (4-Count), 15 Wall Sit DB Strict Presses

PRE: 3 Sets: 9 Strict Toes to Bar/Toes to Ring, 15 GHD Sit-Ups, 0:30 Handstand Hold

WOD: 5 Rounds: On the 4:00:

-200m Run

-12 Power Cleans (155/105)

-9 Ring Dips

POST: 3 Sets: 12 Pistols, 12 Banded Face Pulls, 1:00 Plank

PRE: 15-13-11-9: Deadlifts (225/155), Dual DB Bench Press (50/35)

WOD: For Time:

-30 Wall Balls (20/14)

-75/64 Cal Row

-50 Burpee Box Jumps (24/20)

-75/64 Cal Row

-30 Wall Balls

POST: 2 Sets: 20 Russian Twists, 10 Weighted Lateral Lunges, 0:20 Static Bar Hang