PRE: 3 Sets NFT: -12/10 Cal Bike, 20 Single-Unders, 8 Air Squats, 6 V-Ups

WOD: For Time:

-200/150m Row -20 DU (x3 Singles) -10 Sit-ups

-300/250m Row -30 DU -15 Sit-ups

-400/350m Row -40 DU -20 Sit-ups

-500/400m Row -50 DU -25 Sit-ups

-400/350m Row -40 DU -20 Sit-ups

-300/250m Row -30 DU -15 Sit-ups

-200/150m Row -20 DU -10 Sit Ups

POST: 3 Sets: 6 Glute Bridge Walk Outs, 100m KB Mixed Carry (Farmer/Front Rack)

PRE: 5 Sets, Every 2:00: 0:20 L-Sit, Power Snatches (10-8-6-4-2, Increase in load across 5 sets)

WOD: 5 Rounds: On the 4:00:

-10 Dual DB Power Cleans (50/35)

-10 Over-and-Back Hops Over DBs

-15 Dual DB Front Squats

-10 Over-and-Back Hops Over DBs

-10 Dual DB Power Cleans

POST: 3:00 Cool down Bike/Row/Ski, 30 GHDSU

PRE: AMRAP 7: Cal Bike, EMOTM starting at 0:00: 3 Deficit HSPU

WOD: For time:

Buy-In: 1600/1350m Ski

Directly Into 3 Rounds:

-50' Single DB OH Walking Lunge (Left, 50/35)

-50' Single DB OH Walking Lunge (Right)

-12 Burpee Box Step Overs (24/20)

-10 Push Presses (95/65)

POST: 3 Sets: 10 Barbell Curls, 12 Ring Rows