PRE: Back Squat 5x3 *Build to a heavy set of 3, pause at bottom of squat

WOD: AMRAP 25:

-400m SB Carry

-20 Thrusters (95/65)

-80 DU (x2 Singles)

-2 Tire Flips

POST: 2 Rounds: 30 Box Pistols, 20 Decline Push-ups

PRE: 5 Sets: 15 Russian KB Swings (70/53), :20-:25 Static Bar Hang, 15 Hollow Rocks

WOD: 5 Rounds of 3 min AMRAP w/ 1 min rest between rounds:

-200m run

-15 Bar facing burpees (decrease by 3 reps each round)

-Max Hang Cleans (135/95)

POST: 75 MB Sit-up + Twist

PRE: Heavy Day

WOD: Bench Press: 10-5-3-1-3-5-10

Then 4 Sets NFT:

-50m Right Arm Waiter Carry (50/35)

-15 Weighed Sit-ups

-50m Left Arm Waiter Carry

-15 Toes to Ring

POST: 2x25 RB Lunges/Leg