PRE: 5x3 Back Squat *Work up to heavy set of 3

WOD: 4 Rounds: Every 5:00:

-21/15 Cal Bike/Row/Ski

-50 DU (x3 Singles)

-21/15 Cal Bike/Row/Ski

-5 Clean and Jerks (185/125)

POST: 50 Weighted Calf Raises

PRE: 4 Sets: Every 1:30 Complete: 5 Sumo Deadlift High Pulls (Work at a moderate load for all 4 sets)

WOD: For time: 5 Rounds:

-12 Chest to Bar Pull-ups

-9 Squat Cleans (115/75)

-12 Burpee Box Overs (24/20)

POST: 60 Push-ups (20 Diamond, 20 Stagger Handed, 20 Wide Set-up)

PRE: Heavy Day

WOD: Back Lunges 10-10-10-10-10, 5x10 HS Shoulder Taps,

3 Rounds: 15 Weighted Sit-ups, 20 Hip Extensions (Feet on box)

POST: 3 Sets: 10 Forward/Lateral DB Raises