PRE: NFT: 200m Forward Sled Pull, 200m Backward Sled Pull, 30 GHD Hip Extensions, 40 BB Good Mornings, 50 Leg Lifts (to bar)

WOD: AMRAP 12:

-1 Rope Climb

-3 Front Squats (135/95)

-3 Push Presses

-1 Rope Climb

-4 Front Squats

-4 Push Presses

-1 Rope Climb

-5 Front Squats

-5 Push Presses

*Add 1 squat and 1 press each round.

POST: Tabata: Hollow Hold (0:20/0:10)

PRE: EMOTM x 12: Even minutes: 0:30 Max HSPU, Odd minutes : 4 Sumo Deadlift High Pulls (115/75)

WOD: For time: 3 Rounds:

-60 Air Squats

-21/15 Cal Bike/Row/Ski

-15 Hang Cleans (155/105)

POST: 3 Sets: 100m Farmer Carry (50/35), 25 Sit-ups

PRE: 2-4-6-8-10: Front Squats (185/135) *8 Pallof Presses/side after each set

WOD: For time:

-30 Pull-ups

-800m Run

-15 Power Snatches (135/95)

-800m Run

-15 Power Snatches

-800m Run

-30 Pull-ups

POST: 5 minute cool down; Bike/Row/Ski/Walk