PRE: 3 Sets: 10 Bulgarian Split Squats/Leg, 12 Barbell Good Mornings, 100m Dual KB Front Rack Carry

WOD: For time:

-10/7 Cal Row -10 MB Squat Cleans -10 Sit-ups -20 DU (x2 Singles)

-20/15 Cal Row -20 MB Squat Cleans -20 Sit-ups -40 DU

-30/24 Cal Row -30 MB Squat Cleans -30 Sit-ups -60 DU

-20/15 Cal Row -20 MB Squat Cleans -20 Sit-ups -40 DU

-10/7 Cal Row -10 MB Squat Cleans -10 Sit-ups -20 DU

POST: 40 MB Push-ups (20 R, 20L)

PRE: 3 Sets: 9 Bench Press (Light Load), 15 Weighted Glute Bridges, 30 Banded Pull-Aparts

WOD: For time: 5 Rounds:

-24 Air Squats

-16 Bar-facing Burpees

-8 S2O (155/105)

-4 Thrusters

*Rest 1 minute between rounds.

POST: 3:00 Cool Down Bike/Row/Ski

PRE: 5 Sets: 100′ Dual DB Overhead Walk, 8 Back Rack Lunges (115/75)

WOD: 3 Rounds, AMRAP 5 w/ 1:30 rest between rounds:

-5 Deadlifts (225/155)

-10 C2B Pull-ups (Chin-over)

-15 Push-ups

POST: 3 Rounds: 10 Floor Wipers, 20 Hollow Rocks, 0:45 Plank Hold