PRE: 4 Sets: 11 Bent Over Rows (Underhand grip), 11 Good Mornings, 4-5 Ring Muscle-up Transitions

WOD: For time: 3 Rounds:

-500/425m Row/Ski

-21 Decline Box Push-ups

-12 Strict TTR

POST: 12 Heavy DB Turkish Get-ups

PRE: Heavy Day

WOD: Front Squat 3-3-3-3-3-3-3,

21-15-9 NFT: Dual DB Bench Press, Dual KB Russian Swings (35/20)

POST: 3 Sets: :20 L-Sit, :30 Wall-Facing HS Hold, :40 Bottom of push-up hold

PRE: Build to a heavy complex: 3 Deadlifts + 2 Hang Cleans + 1 Push Press *10 minute time cap.

WOD: 5 Rounds: AMRAP 4:

-4 Devil Presses (50/35)

-6 TTB (K2E/KB V-ups)

-24 DU (x2 Singles)

*1 minute rest between rounds

POST: 2 Rounds: 20 Single DB OHS, 30 RB Sit-ups