Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats WOD:  3 Rounds for time 200m OH fast-walk with plate 15 Deficit Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch

Warmup:  ROM, dynamic stretches, 20 push ups, 20 dips, 20 squats Strength:  Back Squat WU: 5/5/3 @ 40/50/60% 1Rm Work: 3/3/3+ @ 70/80/90% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Decline Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch

Warmup:  ROM, 20 push ups, 20 dips, 20 squats Strength:  Bench Press WU: 5/5/3 @ 40/50/60% 1Rm Work: 5/5/5+ @ 65/75/85% 1RM WOD:  3 Rounds for time 100m OH fast-walk with plate 15 Deficit Pushups 15 1-legged KB DL (each leg) 15 Ring Fall-outs Cooldown: Roll out and stretch