PRE: 4 Sets NFT: Accumulate 1:00 Static Deadlift Hold (225/155) -15/12 Cal Bike

WOD: 5 Rounds AMRAP 3 w/ 1 min rest:

-200/170m Row/Ski

-Max Wall Balls (20/14)

POST: 80 GHD Hip Extensions

PRE: Heavy Day

WOD: Bench Press 2 Sets: 10-8-6-4-2

5 Sets NFT: -10 Bar Hip Thrusts (115/85), 5 Strict HSPU, 10 Single DB Hang Clean and Strict Press

POST: 4 Sets: 6 L-Pull-ups, 12 Barbell Good Mornings

PRE: 3 Sets: 6 Tempo Ring Rows (4 sec descent), 100′ Single Arm KB Farmer Carry, 20 HS Shoulder Taps

WOD: For Time:

-2000/1700m Row/Ski

-Then: 10 Rounds of:

-3 Push Jerks (135/95)

-6 Push-Ups

-9 Box Jumps (24/20)

*23 minute time cap.

POST: 50 Leg Raises to Bar (Laying on back)