PRE: 3 Sets: 7 Power Cleans (155/115), 14 Dual DB Bent Over Row, 28 Banded Pull-Aparts

WOD: For time: 3 Rounds:

-20 Pull-ups

-30 Push-ups

-40 Sit-ups

-50 Squats

POST: 3 Sets: 12 Dual DB Bench Press, 16/12 Cal Bike

PRE: Heavy Day

WOD: Overhead Squat: Accumulate 2300lb moved (Athlete chooses load/rep scheme to achieve)

3 Sets: -10 Strict Pull-ups -400/350m Ski w/Reverse Lunges

POST: 2 Rounds: 15 DB Curl and Presses, 1:00 Seconds Ring Plank Support

PRE: 6 Sets, On the 1:30: 7-10 Ring Dips, 3 Deadlifts (Athlete chooses weight, should be able to touch and go)

WOD: 5 x AMRAP 3, rest 0:45 between rounds

R1 – 50 DU (X2 Singles), 21 Dual DB Box Overs (24/20, 50/35), Max Dual DB Shoulder to Overhead

R2 – 50 DU (X2 Singles), 18 Dual DB Box Overs, Max Dual DB Shoulder to Overhead

R3 – 50 DU (X2 Singles), 15 Dual DB Box Overs, Max Dual DB Shoulder to Overhead

R4 – 50 DU (X2 Singles), 12 Dual DB Box Overs, Max Dual DB Shoulder to Overhead

R5 – 50 DU (X2 Singles), 9 Dual DB Box Overs, Max Dual DB Shoulder to Overhead

POST: 50 GHD Sit-Ups, 50 Feet Elevated Sit-Ups, 50 V-Ups