PRE: 3 Sets: 10 Strict Ring Dips, 20 Weighted Sit-Ups

WOD: For Time:

-50 MB Push Press to target (20/14)

-25 Box Jump Overs (30/24)

-100′ Forward Bear Crawl

-100′ Backward Bear Crawl

-25 Box Jump Overs

-50 SB Squats

POST: 75 Banded Pull Aparts, 60 Oblique Crunches/side

PRE: 10 Sumo Deadlift High Pulls (115/75), 3 Wall Walks, 8 Sumo Deadlift High Pulls, 3 Wall Walks, 6 Sumo Deadlift High Pulls, 3 Wall Walks, 4 Sumo Deadlift High Pulls, 3 Wall Walks, 2 Sumo Deadlift High Pulls, 3 Wall Walks

WOD: AMRAP 15:

-27/18 Cal Bike/Row/Ski

-21 TTR (TTB/K2E)

-15 HRPU

-9 Power Cleans (135/95)

POST: 3 Sets: 12 Hamstring Curls, 24 Back Extensions

PRE: Bench Press 5-5-5-5-3-1 *Build to a heavy single

WOD: For Time:

-20 Power Snatches (95/65)

-20 Bar Facing Burpees

-20 Overhead Squats

-20 Bar Facing Burpees

-20 Squat Snatches

POST: Accumulate: 3:00 Leg Lift Hold, 500m Straight Arm/Leg Ski