PRE: 5 RNFT: 100m Farmer Carry (1 arm up/1 down), 6 Deficit HSPU (Hands on DBs)

WOD: AMRAP 15:

-18 Wall Balls (20/14)

-15 Box Overs (24/20)  

-12 DB Hang Snatches (50/35)

-40 DU (x2 Singles)

POST: 20/15 Cal Bike/Row/Ski cool down

PRE: Deadlift 2-4-6-8-10 (Increase in load on set of 6 and 10, 15 GHDSU on set of 4 and 6)

WOD: For time:

-1,000m Row/Ski

-30 Pull-ups

-10 OHS (95/65)

-20 pull-ups

-20 OHS

-10 Pull-ups

-30 OHS

-1,000m Row/Ski

POST: 50 Oblique Crunches per side

PRE: Heavy Day

WOD: Push Press 3-3-3-3-3-3-3

Then, 3 Sets:

-7 Tempo Ring Rows (5s Down)

-14 Single Leg Elevated Glute Bridges (7/Leg)

-21 Seated Banded Abductions

-28 Banded Pull Aparts

POST: 200m Sandbag Bear Hug Walk, 10 SB Squats, 200m Sandbag Bear Hug Walk