PRE: 5 Rounds: On the 3:00: 5 HSPU (Box/Pike), 15/10 Cal Bike, 50′ Yoke Carry

WOD: For time: 4 Rounds:

-250/200m Ski

-50' Bear Crawl

-10 Single DB Box Step-Overs (50/35, 24/20)

-50' Bear Crawl

POST: 30 RB Tricep Push-downs, 30 RB Pull-aparts, 15 RB Tricep Push-downs, 15 RB Pull-Aparts

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.