PRE: 3 Sets: 15 Bent Over Rows (Underhand grip), 15 Good Mornings, 4-5 Ring/Bar Muscle-ups (Transitions)

WOD: AMRAP 20:

-20 - 25' Shuttle Sprints (Over 1, Back 2...)

-20 Wallballs (20/14)

-20 Box Jump Overs (24/20)

-20 KB SDHP (53/35)

POST: 12 Heavy Turkish Get-ups

PRE: Heavy Day

WOD: OHS 3-3-3-3-3-3-3

Then: -2 Minute Chin-Over Bar Hold

-2 Minute Hollow Hold

-2 Minute Chin-Over Bar Hold

*Every Break: 50 DU (x2 Singles)

POST: NFT: 21-15-9: DB Bench Press, Heavy Russian KB Swings

PRE: 4 Sets: 16 Weighted Box Step Downs, 8 Strict Pull Ups

WOD: EMOM x 28:

-11 Single DB Devil Presses (50/35)

-11 Thrusters (95/65)

-11 V-ups

-11 Alt. Lunges/Leg

-11 Sit-Ups

-11 Hang Snatches

-11 Cal Bike/Row/Ski

POST: Mobility