PRE: 5 Sets, Every 1:30 Complete: 2 Squat Cleans, 4 Push Presses, 6 Dual DB Bent Over Rows *Increase load on barbell each round.

WOD: AMRAP 15:

-60 DU (x2 Singles)

-20 Toes-to-Ring

-10 Deadlifts (185/125)

POST:3 Rounds: 300/250m Row/Ski or 0:45 Bike, 15 GHDSU, 20 Banded Face Pulls

PRE: 5 Sets: 5 Bench Presses (Heavy load), 20 RB Good mornings, 20 RB Woodchoppers (10/side)

WOD: 6 Rounds NFT:

-0:20 Ring Support Hold

-10 Ring Rows

-0:45 Wall Sit

-50' Forward & Reverse Bear Crawl

POST: 3 Rounds: 12 Banded Straight-Arm Pulldowns, 10 Tall-Kneeling Landmine Presses (5/side), 20 Standing Tibialis Raises

PRE: EMOTM x 12: Minute 1: 8 Back Squats (185/125), Minute 2: 6 HSPU, Minute 3: 0:30 L-Sit, Minute 4: 6 HSPU

WOD: AMRAP 5:

-200’ Walking Lunge

-35 Sit-ups

-Max Cal Bike/Row/Ski

*2 minute rest*

AMRAP 5:

-100’ Dual DB Hang Walking Lunge (50/35)

-50 Sit-ups

-Max Cal Bike/Row/Ski

*2 minute rest*

AMRAP 5:

-200’ Walking Lunge

-50 Sit-ups

-Max Cal Bike/Row/Ski

POST: 3 Sets: 25 RB Plank Jacks, 10 DB Tricep Kickbacks