PRE: 5 Sets: 3 Front Squats, 6 Back Squats *Increase in load each set.

WOD: For time: 2 Rounds:

-60 Wallballs  (20/14)

-50/40 Cal Ski

-40 Alternating DB Front-Rack Reverse Lunges (50/35)

-30 Ring Rows

-200m Farmer Carry (50/35, each hand)

POST: 3 minute cool down Bike/Row/Ski, 3 minute plank

PRE: NFT: 500/425m Row, 35 GHD Sit-Ups, 500/425m Row, 25 GHD Sit-Ups, 500/425m Row, 15 GHD Sit-Ups

WOD: 3 Rounds, AMRAP 5 / 2:00 off:

-100 DU (x2 Singles) Buy-In, followed by AMRAP:

-Round 1: 12 Power Cleans (115/85), 4 Burpee BJO

-Round 2: 8 Power Cleans (135/95), 4 Burpee BJO

-Round 3: 4 Power Cleans (155/105), 4 Burpee BJO

POST: 2 Rounds: 20 Hollow Rocks, 0:30 Couch Stretch/leg, 0:30 Pec Doorway Stretch/arm

PRE: Workout Set-up

WOD: AMRAP 30:

-20/15 Cal Bike

-10 Strict Pull-Ups

-12 Empty Barbell Strict Press

-14 Single Leg Alt. V-Ups

-400m Run

-10 Alt DB Renegade Rows (5/side)

-12 Deficit Push-Ups with hands on DBs

-14 Sit-Ups

-20/15 Cal Bike

-10 DB Bicep Curls

-12 Overhead DB Tricep Ext

-14 Plank DB Pull Thrus (7/side)

POST: 50 WP OH Crunches