PRE: 3 Sets/side: 7 SA DB Bench Press, 7 SA DB Bent Over Row

WOD: For time:

-400m Run

Then, 5 rounds of:

-10 TTB (K2E/KB V-ups)

-10 Box Jump Overs (24/20)

Then,

-400m Run

POST: 2 Sets: 30 Bicycles, 1:00 Plank

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