PRE: Heavy Day

WOD: NFT: 21-18-15-12-9-6-3:

-Dual DB Front Squats (50/35)

-Toes-to-bars

*100m farmer carry after each round.

POST: 3 Sets: :30 Hollow Hold, :30 Hand Stand Hold

PRE: 3 Sets NFT: 75' Dual KB Front Rack Walking Lunges, 10 Weighted Alt. Pistols, 8 Ring Dips

WOD: For Time:

-200m Run, 21 Power Snatches (95/65)

-200m Run, 21 Overhead Squats

-200m Run, 15 Power Snatches

-200m Run, 15 Overhead Squats

-200m Run, 9 Power Snatches

-200m Run, 9 Overhead Squats

POST: 40 Rower Seat Pike Pull-ins

PRE: 12-10-8-8-6: Front Squats *6 Dual DB S2O (50/35)

WOD: "FGB" 3 Rounds for max reps of:

-1 minute of Wall Balls (20/14)

-1 minute of Sumo Deadlift High Pulls

-1 minute of Box Jumps (20)

-1 minute of Push Presses

-1 minute of Rowing

-Rest 1 minute

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups