PRE: Back Squat 4x3, 4x1 (Increase each set, building up to a heavy single)

WOD: For time: 4 Rounds:

-500/425m Row/SkiRow

-50 DU (x2 Singles)

-5 Reps (1 Wall Walk + 1 Wall facing HSPU)

Then, 200ft OH Walking Lunge (45/35)

POST: 75 Straight Leg Sit-ups

PRE: EMOTM x 10: Odd min: 6 Sumo Deadlift High Pulls (115/75) Even min: 14 Bulgarian Split Squats

WOD: AMRAP 30:

-8 Deadlifts (155/105)

-10 Power Cleans

-12 S2O

-400m Run

POST: 5 minute cool down Bike/Row/Ski

PRE: 3 Sets: 20 Bar Hip Thrusts (135/95), Accumulate 1:00 Hanging MB L-Sit, 10 Ring Dips

WOD: For time: 5 Rounds:

-21 Wallballs (20/14)

-18 Alt. DB Snatches (50/35)

-15/12 Cal Bike/Ski

POST: 50 Right Oblique Crunches, 50 Crunches, 50 Left Oblique Crunches