PRE: 6 Sets: Every :90 -3 Front Squats + 3 Push Jerks (Build to a heavy complex)

WOD: 4 Rounds of AMRAP 4 with 1 minute rest between:

-100 DU (x2 Singles)

Then, as many rounds as possible of:

-7 Deadlifts (225/155)

-14 sit-ups

POST: 3 Sets: 15 Ring Dips, 10 Hamstring Curls

PRE: 3 Sets: 9 Strict Handstand Push-ups, 15 TTR, 21 Cal Row

WOD: For time: 50-40-30-20-10

-Wall Balls (20/14)

-Box Jump Overs (24/20)

POST: 3x10/side RB Pallof Presses

PRE: 4 Sets: 10 Kneeling Single Arm DB Press (Each Side), 10 Bar Hip Thrusts (125/85), 15 Close Grip Ring Rows

WOD: For time: 3 Rounds:

-800m Run

-21 Power Cleans (155/105)

POST: 2 Rounds: 30 Scissor kicks, 30 Flutter kicks, 30 Crunches