PRE: 3 Sets: 50m Prowler Push, 12 BB Bent Over Rows (115/85), 12 WP Lateral Box Step-Ups (6/side)

WOD: 5 Sets, On a 3-minute clock, complete:

-500/400m Row/Ski (26/20 Cal Bike)

-8 Burpees Over DB

-In the remaining time, AMRAP: Alt. DB Snatches (50/35)

*2 minute rest between rounds.

POST: 2 Sets: 25 Rower seat knee tuck ins, 20 Unweighted Russian Twist

PRE: Sumo Deadlift 10-8-6-4-2 *Build to a heavy set of 2, 15 RB Pull-aparts after each set.

WOD: For time: 5 Rounds:

-48 DU (x2 Singles)

-8 Back Squats (155/105)

-6 Wall Walks

POST: 8 Rounds Alt. Tabata (:20/:10): V-ups, Hollow Rocks

PRE: Heavy Day

WOD: With a running clock, build to a max load; 1 Power Clean and Shoulder to OH (75/55) *Women increase by 10 lb, men increase by 20 lb after each successful lift.

POST: 3 Rounds: 1 mile Bike, 1 Parallel Bar Walk + 10 Dips, 30 Weighted Sit-Ups