PRE: 3 Sets: 10 Good Mornings, 8 Ring Dips, 20 WP Hollow Rocks

WOD: 3 - 5:00 Rounds with 2:00 rest between rounds:

Round 1: Buy-In: 50/35 Cal Bike/Row/Ski

Time Remaining, AMRAP:

-12 Deadlifts (225/155)

-8 HSPU (Box/Pike)

Round 2: Buy-In: 35/25 Cal Bike/Row/Ski

Time Remaining, AMRAP:

-8 Deadlifts (265/185)

-8 HSPU (Box/Pike)

Round 3: Buy-In: 20/15 Cal Bike/Row/Ski

Time Remaining, AMRAP:

-4 Deadlifts (315/220)

-8 HSPU (Box/Pike)

POST: 3:00 Cool down on Bike/Row/Ski Then: 5 minutes of mobility (Pigeon Stretch, Banded Hamstring Stretch, Thread the Needle, Wall Pec Stretch)

PRE: Front Squats 6-6-6-6-6 *Increase weight each set building to a heavy set of 6

WOD: For time: 25-20-15-10-5:

-Power Snatches (75/55)

-TTB (TTR/KB V-ups)

-Bar-Facing Burpees

POST: 3 Rounds: 10 Banded Hamstring Curls, 0:30 Wall Sit, 20 Side Plank Dips

PRE: Heavy Day

WOD: -Hang Clean & Jerk 5-5-5-5-5 *Work up to a heavy set of 5

-Floor Press 5-5-3-3-1-1-1 *Work up to a heavy single from rack

POST: 10-9-8…3-2-1: RB Russian KB Swings (53/35), Parallette Decline Push-ups, Bar Hip Thrusts (115/85)