PRE: 2 Sets NFT: 50/35 Cal Bike/Row/Ski, 20 OHS (135/95)

WOD: AMRAP 10:

-5 Shoulder to Overhead (115/75)

-10 Deadlifts

-15 Box Jumps

POST: 50 GHD Sit-ups, 75 Sit-ups

PRE: 6-5-4-3-2-1-1-1 Bench Press (Work to a heavy single)

WOD: For Time:

-75/50 Cal Bike

-150 DU (x2 Singles)

-2000/1700m Row/Ski

-150 DU

-75/50 Cal Bike

POST: Accumulate 2:00 in each: L-Sit, HS Hold, Weighted Hip Extension (25/15)

PRE: On the 1:30 x 5: 3 Hang Snatches + 6 OHS Squats

WOD: "Workout 18.1" AMRAP 20:

-8 TTB (K2E/KB V-ups)

-10 DB Hang Clean and Jerks (50/35)

-14/12 Cal Row

POST: 3 Sets: 10 DB Bent Over Rows (Each Side), 50 Banded Pull-Aparts