PRE: Workout Set-up

WOD: For time:

-50/40 Cal Bike

-200m Farmer Carry (50/35)

-30 Strict Presses (115/75)

-200m Farmer Carry

-50/40 Cal Bike

POST: 3 Sets: 10 DB Cossack Squats, 20 Mini-Band Side Steps

PRE: 3 Sets: 9 Dual KB SDHP (Light Load), 15 Weighted Glute Bridges, 30 Banded Pull-Aparts

WOD: AMRAP 12:

-7 MB V-ups (14/10)

-7 Lateral Burpees Over Bar

-7 Clusters (135/95)

-7 Lateral Burpees Over Bar

POST: 3 Rounds: 10 Floor Wipers, 20 Hollow Rocks, 0:45 Plank Hold

PRE: EMOTM x 10: Odd Minutes: 4 Bar Muscle-Ups, (6 Chest-to-Bar / Strict Pull-ups), Even Minutes: 0:50 Light Row 

WOD: On the 14:00 x 2:

-600m Run

-40/30 Cal Bike

-30/24 Cal Ski

-5 Wall Walks

-100m Sandbag Carry

POST: 3 Sets: 1:00 Foam Roll, 0:30 1/2 Kneeling Hamstring Stretch/side