PRE: 4 Sets: 12 Front Rack KB Box Step-Ups (24/20), 0:30 SB Bear Hug Hold, 12 Barbell Bent Over Rows

WOD: For time: 3 Rounds:

-800m Run

-3 Rope Climbs

-30 GHD Sit-ups

POST: 5 minute cool down; Bike/Row/Ski/Walk

PRE: Heavy Day

WOD: 8 Sets: 1 Clean Pull, 1 Squat Clean, 1 Jerk *Build to a heavy complex.

Then, 3 Sets: 10 Strict Pull-ups, 12 Bar Hip Thrusts, 20 Banded Good Mornings

POST: 3 Sets: 20 Sit-ups, 0:45 Ring Hang

PRE: 3 Sets: 10 Ring Dips, 10 Sumo Deadlift High Pulls (moderate load), 0:30 Hollow Hold

WOD: For time: 2-4-6-8-10:

-Push Jerks (135/95)

-Back Squats

Then: 30-20-10:

-DB Snatches (50/35, Right and Left)

-Cal Bike/Row/Ski

POST: 2 Sets: 0:20 Banded Shoulder Stretch (per side), 0:30 Couch Stretch (per side), :45 Weighted Glute Bridge Hold, 0:45 Easy Bike/Row/Sk