PRE: Heavy Day

WOD: Part I: AMRAP 20, For Load:

-3 Deadlifts

-3 Back Squats

-3 Weighted Dips

-1:00 Rest

Part II: Accumulate: 2 Minute Chin-Over Bar Hold, 2 Minute Hollow Hold

POST: NFT: 21-15-9: RB Sit-ups, Heavy Russian KB Swings

PRE: 3 Sets: 6 Single KB Lateral Box Step-ups/side, 0:20 Hollow Hold, 200′ Single KB Farmers Carry

WOD: For time: 3 Rounds:

-75 DU (x2 Singles)

-10 Burpee Pull-ups

-Directly into: 3 Rounds:

-21/15 Cal Bike/Row/Ski

-21 Thrusters (75/55)

POST: 3 Sets: 15 GHD Hip Extensions, 30-2 Count Flutter Kicks, 0:30 Child's Pose

PRE: 6 Sets, On the 1:30: 3 Front Squats, 3 Push Jerks *Work up to a heavy complex.

WOD: AMRAP 13:

-12 Hang Cleans (115/75)

-9 Shuttle runs (25' Out/25' Back)

-6 HSPU (Box/Pike)

POST: 3 Sets: 15 GHD Reverse Hypers, 20 SA RB Reverse Flyes (10/side), 40 Penguins