PRE: Heavy Day

WOD: Sum of the Best of Each Lift:

-Power Clean

-Bench Press

-Overhead Squat

*8:00 on each movement to find heavy single.

POST: 3 Sets: 8 Kneeling DB Press (Each Side), 25 Banded Good Mornings, 50′ Single DB Overhead Carry (Each Side)

PRE: 6 Sets, On the 1:30: 6 Front Squats (185/125), 2 Wall Walks

WOD: For time: 4 Rounds:

-24/20 Cal Bike/Row/Ski

-24 Dual DB/KB Burpee Deadlifts (50/35)

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

PRE: 5 Rounds: 15/12 Cal Bike *0:30 time cap, for every calorie left complete 1 Deficit HSPU (Hands on DBs) after each round.

WOD: For time: 10 Rounds:

-1 Squat Clean (155/105)

-3 Push Jerks

-30 DU (x2 Singles)

POST: 2 Rounds: 1:00 Plank Hold, 20 Leg Raises to bar