PRE: Movement Standards

WOD: "The Don" For time:

-66 Deadlifts (110/75)

-66 Box Jumps (24/20)

-66 Kettlebell Swings (53/35)

-66 K2E

-66 Sit-Ups

-66 Pull-Ups

-66 Thrusters (45/35)

-66 Wall Balls (20/14)

-66 Burpees

-66 Double-Unders (x2 Singles)

POST: Mobility

PRE: EMOTM x 10: Odd: 3 Power Snatches (Increase load), Even: 12 GHD Hip Extensions

WOD: For time: 21-18-15-12:

-Dual-DB Front Squats (50/35)

-Bear Crawl (50' Forward & 50' Reverse)

*100m Farmer Carry after each round.

POST: 3 Sets: 0:15 L-Sit, 20 OH Banded Tricep Ext. 

PRE: Workout Set-up

WOD: 24 min AMRAP:

-10 Barbell Curls

-10 Barbell Bent Over Rows

-10 Barbell Strict Press

-2:00 Row

-20 Alt. Renegade Rows

-20 Push-ups (Hands on DBs)

-20 Sit-ups

-2:00 Bike

-1:00 Wall-sit

-1:00 Front plank

-400m Run

POST: 3 Sets: 8 DB Chest fly, 8 Bent Over Reverse Fly