PRE: 5 Rounds: On the 2:00: 15/12 Cal Bike/Row/Ski, Then: Pegboard/Handstand/L-Sit/Squat Hold Work

WOD: AMRAP 15:

-15 Hang Snatches (75/55)

-30 DU (x2 Singles)

-15 Thrusters

-30 DU

POST: 2 Sets: 50 Oblique Crunches, 20 Ring Assisted Pistols

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)