PRE: 3 Sets: 8 Bench Presses (Athletes choose moderate load), 16 Weighted Glute Bridges, 8 Dual DB Bent Over Rows, 16 RB Sit-ups

WOD: For time:

-15 Dual DB Devil Presses (35/20)

-800m Run

-30 Deadlifts (225/155)

-800m Run

-15 Dual DB Devil Presses

POST: 2 Rounds: 30 Scissor kicks, 30 Flutter kicks, 30 Crunches

PRE: EMOTM x 10: 1 Back Squat, 3 Front Squats

WOD: For time:

-1 Rope Climb, 5 Power Cleans (155/110)

-1 Rope Climb, 10 Power Cleans

-1 Rope Climb, 15 Power Cleans

-1 Rope Climb, 100′ Sandbag Bear Hug Carry

-1 Rope Climb,  200′ Sandbag Bear Hug Carry

-1 Rope Climb, 300′ Sandbag Bear Hug Carry

POST: 2 Sets: 20 Hollow Rocks, 15 Weighted Sit-Ups, 10 Leg Lifts (Hang on to rig)

PRE: Snatch Grip BR Strict Press: 2 x 5 , Snatch Balance: 3 x 4, Power Snatch: 4 x 3

WOD: 3 Rounds, Each Station 2:00 Work/ 0:30 Rest

Station 1: -200m Run (250m Row) -Max Strict Pull-ups

Station 2: -20 Alt. Box Step Ups (24/20) -Max Push-ups

Station 3: -20 Alt DB Curls (35/20) -Max Sit Ups

Station 4: -50m Farmers Carry (Heavy) -Max Air Squats

POST: 3:00 Cool down Bike