PRE: Heavy Day

WOD: For Max Load:

-6 Rep Max Bear Complexes (1 Rep = Any Clean, Front Squat, Any Shoulder to Overhead, Back Squat, Any Shoulder to Overhead)

-Then: 5 Sets NFT:

-5 Wall Walks

-10 Bar Hip Thrusts (115/75)

-15 Single DB Tricep Ext. (Behind the head)

POST: 10 minute cool down Bike/Row/Ski

PRE: 3 Sets: 10 Dual KB G2O (30/20), 2 Lap Front Rack Carry (Hold 1 KB OH)

WOD: AMRAP 12:

-6 Front Squats (185/135)

-9 TTB (K2E/KB V-ups)

-30 DU (x2 Singles)

POST: 5x5x5 Ring Dips, Ring Rows

PRE: 4 Sets: 10 Seated Barbell Good Mornings, 0:15 Static Chin-over bar hold, 10 Rower Seat Pike Pull-ins

WOD: For time: 5 Rounds:

-500/425m Row/Ski

-15 Bench Presses (135/95)

POST: 4x:45 Forearm Plank Holds