PRE: 6 Sets Every 1:30 Complete: 1 Power Clean, 1 Hang Clean, 1 Front Squat, ! S2O *Build to a heavy complex.

WOD: AMRAP 20:

-400m Run

-15 Deadlifts (185/125)

-12 Dual DB Push Presses (50/35)

-30 DU (x2 Singles)

POST: 2 Sets: 2 minute light bike, 0:30 Static Bar Hang

PRE: 6 Rounds. Every 2:30: Odd: 600/500m Row, Even: 500/400m Row

WOD: 5 Rounds, Not for Time:

-8 Ring Dips

-10 Single-Leg Box Step Downs (24/20)

-6 Strict Chin-Ups

-0:30 Hollow Hold

POST: 50 WP Sit-ups with OH Press

PRE: 3 Rounds: 25m Sled Pull (Bodyweight), 25m D-Ball Carry, 25m Yoke Carry, 25m Farmers Carry (70/50)

WOD: For time:

-800m Run

-12 Thrusters (135/95)

-6 Wall Walks

-600m Run

-8 Thrusters

-4 Wall Walks

-400m Run

-4 Thrusters

-2 Wall Walks

POST: 3 Sets: 12 GHD Back Extensions, 10 Ring Rows, 10/8 Cal Bike/Row/Ski