PRE: Heavy Day

WOD: Power Clean: 1-1-1-1-1-1-1,

3×12x12 Dual DB Rows, Pistols (Weighted if possible)

POST: NFT: 27-21-15: Cal Bike, Heavy KB Shrugs

PRE: 5x4 Snatch Grip Deadlifts (225/155) *Stand on a plate

WOD: For time: 4 Rounds:

-21/15 Calorie Bike/Row/Ski Erg

-20 SA DB Hang to Overhead

-15 Toes to Bar

-5 Strict HSPU

POST: 50 Weight plate sit-ups, 50 Weight Plate Twist

PRE: Box Front Squat: 3-3-5-7-7 *Increase to heavy set of 7

WOD: 4 Rounds of :40 work/:20 rest at each movement, 1 min rest between rounds:

-Push Press (95/65)

-Bike

-Russian KB Swings (70/53)

-Row

POST: 3 attempts: DU (Singles) or 6-8 min work on jump rope