PRE: Deadlift: 10-8-6-4-2 *Work up to a heavy 2, after set of 8 and 4 complete: 200m Odd Object Carry

WOD: AMRAP 13:

-45 DU (x2 Singles)

-13 Hang Snatches (75/55)

-3 Wall Walks

POST: 3 Sets: 0:15 L-Sit, 21 SIt-ups, 27 Banded Good Mornings

PRE: 4 Sets E2MOTM: 12 Front Squats (Increase load each set)

WOD: 4 Rounds, Every 5 minutes complete:

-12/9 Cal Bike/Row/Ski

-6 Burpee Box Overs (24/20)

-12/9 Cal Bike/Row/Ski

-6 Burpee Box Overs

-12/9 Cal Bike/Row/Ski

POST: 21-15-9: Ring Push-ups, RB Woodchoppers (each direction)

PRE: Movement Standards

"Agent Billy Clardy III" AMRAP 48: In teams of 3:

-Partner A: Run 400 meters

-Partner B performs AMRAP of:

-12 OH Plate Alt. Lunges (45/25)

-6 Burpees to Plate

-19 Plate G2O

-Partner C: Rest

*All partners rotate when Partner A finishes the run *

*Wear a weight vest (20/14)

POST: Mobility