PRE: 4 Sets: 7 Power Cleans (135/95, touch and go), 10 Pistols/Leg

WOD: AMRAP 24:

-200m Run

-12 Dual DB Front Squats (50/35)

-9 Dual DB Push Press

-6 Dual DB Power Snatches

POST: 50 MB Sit-ups

PRE: Heavy Day

WOD: 5-5-4-4-3-3-2-2-1-1 Sumo Deadlift

Then complete: 4 Sets:

-25/21 Cal Bike

-10 Ring Dips

-10 Single DB OHS/Arm

POST: Athletes choice core movement: 50 reps

PRE: EMOTM x 10: Odd: 8 Back Squats (205/145), Even: Max Strict HSPU in 0:30

WOD: For time: 5 Rounds:

-60 DU (x2 Singles)

-15 Hang Clean and Jerks (75/55)

-100' Single DB/KB Front Rack Walking Lunges (50/35)

POST: 3 Sets: 8/arm Single DB/KB Arnold Press