PRE: Heavy Day

WOD: -Weighted Box Step-up 10-10-10-10-10 (24/20)

-Weighted Dips 3-3-3-3-3

-1 mile Weighted Run

POST: 3 Sets:10 DB Bench Press, 15 Strict Knees to Elbow/15 Weighted GHDSU

PRE: Build to a heavy complex: 2 Power Cleans, 1 Jerk *10 minute clock.

WOD: EMOM 32:

-Minute 1: 14/11 Cal Bike

-Minute 2: 12 Pull-ups

-Minute 3: 14/11 Cal Ski

-Minute 4: 4 Front Squats (185/125)

POST: 50 R Oblique Crunches, 50 Crunches, 50 L Oblique Crunches

PRE: 6 Sets: 3 Deadlifts (275/185), 0:45 Light Row

WOD: For time: 5 Rounds:

-2 Lap DB/KB Farmer Carry (50/35)

-20 Dual DB/KB Walking Lunges

-40 DU (x2 Singles)

POST: 4 Sets: :20 Bottom of push-up hold, 20 Rower Seat Plank Pulses