PRE: 10 min EMOTM: Odd: 7 Sumo Deadlift High Pulls (115/85) Even: 50 DU (x2 Singles)

WOD: For time: 10-9-8-7-6-5-4-3-2-1:

-Dual DB/KB Squats (50/35)

*After Each Round:

-50m DB/KB Farmers Carry

-5 Strict Pull-ups

POST: 4x20 Rower Seat Pike Pull-ins

PRE: 5 Sets: 8 Bench Press (Light Load), 10 Bulgarian Split Squats

WOD: For time:

-1000m Row/Ski

-25 Box Jumps (30)

-1000m Row/Ski

-50 Box Jumps (24)

-1000m Row/Ski

-75 Box Jumps (20)

POST:4 Sets: 5 Ring Dips, 5 Ring Rows

PRE: Heavy Day

WOD: Squat Clean 11-9-7-5-3-1 *Build up to a heavy single,

5 RNFT:

-8 Right SA DB Push Press (50/35)

-8 Left SA DB Push Press

-8 Lateral Burpees over the DB

POST: "FG WOD 4 – Quad Killa" 4-minute time cap: - Max Calories on Bike