PRE: 3 sets: 15 UB Front Squats (135/95), 8 Strict Pull Ups

WOD: AMRAP 22 -—200m Run, 15 Decline PushUps, 30 OH DB Walking Lunges (35/20)

POST: 20 Elevated feet sit-ups, 15 feet on box hip extensions

PRE: Heavy Day

WOD: -Sumo Deadlift High Pull 3-3-3-3-3-3-3

-3 RNFT: -:90 WP Banded Marches -20 Dual DB Strict Press (35/20)

POST: Accumulate 1:00 Plank, 2:00 Goblet squat hold, 3:00 bottoms up KB hold

PRE: 4 Sets NFT: Accumulate 1:00 Static Deadlift Hold (225/155)

-15/12 Cal Bike

WOD: 5 Rounds every 3 min:

-425/360m Row/Ski

-Max Wall balls (20/14)

*1 min rest between rounds

POST: 2 Rounds: 20 Seated Lat Band Pull Downs (w/ PVC), 50′ Reverse Bear Crawl