PRE: Heavy Day

WOD: -Weighted Box Step-ups 10-10-10-10-10 (20)

-Weighted Strict Pull-ups 3-3-3-3-3

-Accumulate 10 Laps Weighted Carry

POST: 3 Sets: 10 DB Chest Flyes, 15 Decline Push-ups, 15 Weighted GHDSU

PRE: 5-4-3-2-1: Power Cleans *Increase in load each round, after each set: 8 Bulgarian Split Squats, 10 V-ups

WOD: 6 Rounds: On the 3:30:

-12 DB Snatches (50/35)

-12 Burpees Over DB

-12 Shuttle Runs (25' out/25' back)

POST: 3 Rounds: 0:20 Couch Stretch/side, 12 Banded Lat Prayer Stretch, 0:30 Pigeon Pose/side, 1:00 Foam Roll

PRE: 3 Sets: 50′ Yoke Carry, 50′ Single DB Bear Crawl (70/50)

WOD: For time: "Paige Semenza"

-40-35-30-25-20-15 Cal Ski

*After each set, 20 Thrusters (95/65)

*25:00 time cap.

POST: 3 Rounds: 10/side Half-Kneeling Hip Flexor Rocks, 12 RB Pass-Throughs, 0:30 Child’s Pose, 0:20 Forearm Stretch