PRE: NFT: 3 Sets: 15 Single DB Forward Press (Squat Hold), 50-2 Count Mountain Climbers, 2 Rope Climbs

WOD: For time:

-100 Box Step-ups (24/20)

-100 Push-ups

-10 Clean and Jerks (155/105)

*Complete in any order

POST: 2 Sets: 1:30 Light Bike, 35 Weighted Sit-ups

PRE: NFT: Sumo Deadlift High Pull 21-18-15-12-9 (75/55) *100m SB and KB Carry after each set.

WOD: For time: 3 Rounds:

-75 DU (x2 Singles)

-50 Air Squats

-15 Power Snatches (115/75)

POST: 150m Bicep only Row, 75 Hollow Rocks

PRE: 7 Sets: 3 Bench Presses (75% of 1 RM or 155/95), 8 Dual DB/KB Front Rack Lunges (70/50)

WOD: For time: 12-9-6:

-Squat Cleans (185/125)

-Ring Dips

-C2B Pull-ups

*Athletes may sub Muscle-ups for dips and pull-ups

POST: 45 Sit-ups, 0:45 L-Sit Hold, 30 Sit-ups, 0:30 L-Sit Hold, 15 Sit-ups, 0:15 L-Sit Hold