PRE: 2 Sets: 20m Farmer Carry, 6 Burpee Broad Jumps, 15 Hollow Rocks

WOD: Round 1: AMRAP 10:

-200m Run

-100m Farmer Carry (53/35)

-30 Jump squats 

*2 Minute Rest

Round 2: AMRAP 10:

-250/200m Row

-8 TTB (K2E/KB V-ups)

-30 Sit-ups

*2 Minute Rest

Round 3: AMRAP 10:

-200m Run

-100m Farmer Carry

-30 Jump squats

-250/200m Row

-8 TTB (K2E/KB V-ups)

-30 Sit-ups

POST: 50 Banded Push-ups

PRE: 3 Sets: 10 Bent Over Rows, 20 Bulgarian Split Squats, 0:20 L-Sit

WOD: On a 5-minute clock, complete:

200m Run Then, 2 rounds of:

-3 Wall Walks

-6 Dual DB Power Snatches (50/35)

-12 Dual DB Front Rack Lunges

*Rest with the remaining time in the interval.

On a 7-minute clock, complete:

400m Run Then, 3 rounds of:

-3 Wall Walks

-6 Dual DB Power Snatches

-12 Dual DB Front Rack Lunges

*Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800m Run Then, 4 rounds of:

-3 Wall Walks

-6 Dual DB Power Snatches

-12 Dual DB Front Rack Lunges

*Rest with the remaining time in the interval.

POST: 50 Reps, Athletes choice of core movement.

PRE: On the 0:00: 30/25 Cal Row/Ski, On the 3:00: 25/20 Cal Row/Ski, On the 5:00: 20/15 Cal Row/Ski, On the 7:00: 30/25 Cal Row/Ski, On the 10:00: 25/20 Cal Row/Ski, On the 12:00: 20/15 Cal Row/Ski

WOD: “Nasty Girls” For time: 3 Rounds:

-50 Air Squats

-7 Ring Muscle-ups

-10 Hang Cleans (135/95)

POST: 3 Sets: :20 Hollow Hold + :10 Flutter Kicks, 10 V-ups, 20 Mini Band Deadbugs (10/side)