PRE: 5 Sets: 20 Weighted Sit-ups, 5 Bench Press (Work at a heavy load for all sets)

WOD: Tabata 8 Rounds (:20/:10)

-Bike/Row/Ski

-Dual DB Shoulder to Overhead (35/20)

-Deadlifts (185/135)

-Ring Dips

POST: 4x20 Rower Seat Plank Pulses

PRE: 5x4 Squat Cleans (Build to a heavy set of 4)

WOD: AMRAP 15:

-15 Thrusters (75/55)

-15 SDHP

-15 Box Jumps (24/20)

-15 TTB (K2E/KB V-ups)

POST: 3 Sets: 200m Dual KB OH Walk, 10 Strict Pull-ups

PRE: Movement Standards

WOD: "Zachary Tellier" For time:-10 Burpees -10 Burpees -25 Push-Ups -10 Burpees -25 Push-Ups -50 Lunges -10 Burpees -25 Push-Ups -50 Lunges -100 Sit-Ups -10 Burpees -25 Push-Ups -50 Lunges -100 Sit-Ups -150 Air Squats

POST: Mobility