PRE: 3 Sets: 15 Good Mornings, 25' HS Walk (Bear Crawl forward and backward)

WOD: 5 Rounds: Every 4:00:

-21/15 Cal Bike/Row/Ski

-5 Rounds Heavy "Chief":

-3 Power Cleans (155/105)

-6 HRPU

-9 Air Squats

POST: 3x10 DB Curl and Press

PRE: 8 min EMOTM: Heavy DB Work, 3 Sets: 1 Power Clean, 2 Thrusters

WOD: 4 Rounds of :40 Work/:20 Rest at each station:

-Power Snatches (95/65)

-Shuttle Sprints (25')

-Back Squats (135/95)

-Wall Walks

POST: 2 Rounds: 25 Box Hip Ext, 20 GHDSU

PRE: Front Squat 1-5-2-5-3-5 *Build every set to a heavy set of 5

WOD: AMRAP 20:

-21 Wall Balls (20/14)

-12 RA DB Push Jerks (50/35)

-12 LA DB Push Jerks

-10 Burpee Box Overs (24/20)

POST: 3 Sets: -25 Banded Pull-Aparts -10 Stiff Leg Deadlifts -25 Sit-ups