PRE: 3 Sets: 8 Barbell Bent Over Rows (95/65), 16 Weighted Glute Bridges, 8 Barbell Bent Over Rows, 16 RB Sit-ups

WOD: For time:

-70 Wall Balls (20/14)

-60/50 Cal Bike

-50 Toes-to-Bars (K2E/KB V-ups)

-40 Shoulder-to-Overheads (135/95)

-30 Bar Facing Burpees

-20 Overhead Squats

POST: 2 Rounds: 30 Scissor kicks, 30 Flutter kicks, 30 Crunches

PRE: 6 Sets, Every 1:30 complete: 3 Muscle-Ups/6 Strict Pull-ups, 5 Front Squats (155/105)

WOD: For time:

-40 G2O (50/35)

-1000/850m Row/Ski

-30 G2O

-1000/850m Row/Ski

-20 G2O

-1000/850m Row/Ski

POST: 3 Sets: 10 Barbell Good Mornings, 15 V-ups

PRE: EMOTM x 10: Odd: 4 Sumo Deadlift High Pulls (135/95), Even: 8 Dual DB S2O (50/35)

WOD: AMRAP 20: -200m Run

-5 Burpee Pull-Ups

-10 Box Jumps (24/20)

-10 Push-Ups

-10 Air Squats

*Wear a weighted vest.

POST: 2 Sets: 20 Hollow Rocks, 15 Weighted Sit-Ups, 10 Leg Lifts (Hang on to rig)