PRE: 8 Round Tabata (:20/:10): Evens: HSPU Odds: Ring dips

WOD: AMRAP 22:

-400/350m Row/Ski

-30 Air Squats

-20 Burpee Box Overs (24/20)

-10 TTB (K2E/KB V-ups)

POST: 100 Box Hip Extensions

PRE: Heavy Day!!

WOD: 9min EMOTM: 3 Power Cleans (85% of 1 RM), then:

3 Sets: - 200m DB/KB Heavy Farmer Carry (1 arm up), - 15 Goblet Squats

POST: 2x1000m Time trial test

PRE: 4 Rounds every 3:00:

-8 Lateral Box Jumps

-16 Alt DB Snatch (50/35)

-32 DU (x3 Singles)

WOD: "Helen" 3 Rounds For time of:

-400 m Run

-21 KB Swings (53/35)

-12 Pull-ups

POST: 20 UB Dual DB Thrusters