PRE: 6 Sets, Every 1:30: 12/9 Cal Bike, 10 Deficit Push-Ups on DBs

WOD: For time:

-21 MB Sit-ups -5 Rope Climbs (x5 Pull-ups) -21 MB Sit-ups -100' Dual KB Front Rack Walking Lunge (53/35)

-15 MB Sit-ups -3 Rope Climbs -15 MB Sit-ups -75' Dual KB Front Rack Walking Lunge

-9 MB Sit-ups -1 Rope Climbs -9 MB Sit-ups -50' Dual KB Front Rack Walking Lunge

POST: 2 Sets: 10 Inchworms, 100m Dual KB Farmers Carry

PRE: EMOTM x 10: 3 Ring Dips, 4 Front Squats (Constant Load)

WOD: 5 Sets, Every 3:00 complete:

-10 Deadlifts (185/125)

-20 Wall Balls (20/14)

-4 Wall Walks

POST: 3 Sets: 20 GHDSU, 8 Seated External Shoulder Rotations/side, 10 Face Down "A" Shoulder Raises

PRE: 3 Rounds: 12/9 Cal Ski, 50′ Yoke Carry, Then, 1 Round: 15/12 Cal Ski, 50′ Handstand Walk (50' Forward and Reverse Bear Crawl)

WOD: AMRAP 20:

-200m Run -3 TTB (K2E/KB V-ups) -3 Power Snatches (115/75)

-200m Run -6 TTB -6 Power Snatches

-200m Run -9 TTB -9 Power Snatches

*Continue adding 3 reps each round.

POST: 3 Sets: 50′ Single DB Overhead Carry (Left), 0:15 L-Sit Hold, 50′ Single DB Overhead Carry (Right), 0:15 L-Sit Hold