PRE: 3 Sets: 8-10 Weighted Strict Pull-ups, 1:00 Plank Hold (1 hand on MB), 20 Single Leg Hip Ext. (1 foot on MB)

WOD: 6 Rounds: On the 3:00:

-200m Run

-10 HRPU

-10 Clean and Jerks (115/75)

POST: 2:00 Squat Hold w/ RB Pallof Press

PRE: 6 Sets: Every :90 -3 Squat Cleans + 3 Strict Press (Build to a heavy complex)

WOD: 20min EMOTM:

-Minute 1: 18/14 Cal Bike/Row/Ski

-Minute 2: 4 Wall Walks

POST: 2 Rounds: 30 Scissor kicks, 30 Flutter kicks, 30 Crunches

PRE: Heavy Day

WOD: Build to max complex:

-2 Back Squats

-2 Snatch Balances

-3 OH Squats

*Between each set complete 150’ Farmer Carry (50/35)

POST: 3 Sets: 16 Kneeling Landmine Presses, 12 Dual DB Prone Rows, 16 Banded Triceps Extensions