PRE: 8-6-4-2-2 Push Press *Build to a heavy set of 2

WOD: For time: 3 Rounds:

-400m MB Run

-400m Run

-3 Rope Climbs (x5 Pull-ups)

POST: 5 Turkish Get-ups/side, 100 Reps of a core movement

PRE: Heavy Day

WOD: 12 min EMOTM: 1 Power Clean (85% of 1 RM)

- 5x5 Bench Press (Heavy)

- 3 lap Reverse Bear Crawl

POST: 3 Rounds, Not for Time

PRE: 3 Sets: 10 Good Mornings + 8 Strict Pull-ups

WOD: For time: 21-18-15-12-9

-Front Squats (115/75)

-Bar Facing Burpees

-200m Run

POST: 50 RB Tricep Ext.