PRE: 5 Sets: 6 Seated Presses (85/55), 10 BB Bent Over Rows *45 GHDSU broken up athletes choice.

WOD: 4 Rounds, 2:00 Work/1:00 Rest:

-200m Run

-5 DB Hang Snatch RA (50/35)

-5 DB Hang Snatch LA

-AMRAP Wall Balls (20/14) in time remaining.

POST: 3 Sets: 0:45 Plank Hold, 12 Single Leg Glute Bridges/side

PRE: 5 Sets, Every 2 minutes: Sumo Deadlift High Pull (5-5-3-2-1, build up to a heavy single)

WOD: For time: 10 Rounds:

-4 Bar Over Burpees

-6 Toes to Bar

-8 Front Rack Reverse Lunges (115/75)

POST: 3 Sets: 10 Leg Lifts Over BB/side, 6 WP OH Crunch

PRE: Heavy Day

WOD: On a running 35-minute clock: From 0:00-12:00, Every 3 minutes for 4 sets:

-2 x 5 Back Squats (4 progressing loads, 1 for each 3:00 window)

From 12:00-17:00: Rest

From 17:00-35:00: 5 rounds, each for Watts:

-0:20 Max Watts Row/Bike

-12 Russ. KB Swings (70/53)

-6 Goblet Squats

*Rest 1:00 between sets.

POST: 3 Sets: 15/12 Cal Ski, 20 Banded Sit-ups