PRE: On the 2:00 x 4 Rounds: 18/14 Cal Bike, HS Walk Practice

WOD: For time:

-100' Walking lunge -21 Ring Rows -42 Sit-ups

-100' Walking lunge -18 Ring Rows -36 Sit-ups

-100' Walking lunge -15 Ring Rows -30 Sit-ups

-100' Walking lunge -12 Ring Rows -24 Sit-ups

-100' Walking lunge -9 Ring Rows -18 Sit-ups

-100' Walking Lunge -6 Ring Rows -12 Sit-ups

POST: 40 RB Tricep Push-downs, 40 RB Pull-aparts, 20 RB Tricep Push-downs, 20 RB Pull-Aparts

PRE: 6 Sets: 2 Hang Squat Cleans, 2 Strict Presses *Build to heavy Complex, 60 GHDSU

WOD: For time:

-800m Run

-30 TTB (K2E/KB V-ups)

-50 Alt. DB Hang Clean and Jerks (50/35)

-800m Run

-30 TTB

-20 Single DB Devil Presses

POST: 2 Sets: 15 DB Floor Presses, 30 Walking Lunges

PRE: Movement Standards

WOD: "Thomas Deangelis" For time: 8 Rounds:

-3 Thrusters (185/135)

-5 Box Jumps (30/24)

-3 Power Cleans

-5 Burpee Ring Dips

POST: 3 Rounds: 0:30 Hanging Knee Raise Hold, 10 Hollow Rocks, 20 Banded Seated Pallof Presses (10/side), 0:30 Side Plank (per side)