PRE: 10 min EMOTM: Odd: 5 Back Squats (225/155), Even: 10 Dual DB Floor Press

WOD: "The Bellbowl" For time:

-400/340m Row/Ski -40 Russian KB Swings (53/35) -40 KB Taters

-300/255m Row/Ski -30 Russian KB Swings -30 KB Taters

-200/170m Row/Ski -20 Russian KB Swings -20 KB Taters

-100/85m Row/Ski -10 Russian KB Swings -10 KB Taters

POST: 4 x :15 L-Sits (Hang/Ring Support)

PRE: 15 minute NFR: 10 Pistols, 15 HS plate step-ups, 10 GHDSU

WOD: AMRAP 20:

-50' Forward Bear Crawl

-10 Sandbag Shoulder Squats

-50' Reverse Bear Crawl

-5 Bar Muscle-ups (10 Pull-ups)

POST: 4:00 Cool Down Bike/Row/Ski

PRE: Dual DB/KB Complex: 5 Sets NFT: 5 Clean + Strict Press, 5 Bent Over Rows, 10 Lunges (Work as heavy as possible)

WOD: For time: 4 Rounds:

-24/20 Cal Bike/Row/Ski

-14 Hang Cleans (135/95)

-7 Front Squats

-14 Bar Facing Burpees

POST: 100 Banded Good Mornings, 100 Banded Pull-Aparts