PRE: Workout Set-up

WOD: Not for time: 4 Rounds:

-1000/850m Row

-30' HS Walk (20 HS Shoulder Taps)

-10 Alt. Pistols

-0:20 Ring Support Hold

POST: 3 Sets: 10 Prone Snow Angels, 8/side 90/90 Hip Switches, 10/side Bird Dogs

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.