PRE: 3 Sets: 12 Alt. KB Z-Presses (6/Side), 12 KB Lunges (6/Side), 24 Banded Face Pulls

WOD: 5 Rounds, On the 3:00:

-50 DU (x2 Singles)

-5 Bar Muscle-ups (C2B/Chin-over Pull-ups)

-5 Power Snatches (135/95)

POST: 2 Rounds: 0:30 Static Bar Hang, 0:20/side Pigeon Stretch, 0:30/side Forearm Wall Stretch

PRE: 6 Sets: On the 1:30: 11 Deadlifts (Light-Mod Load), 11-9-7-5-3-1 TTB (K2E/KB V-ups)

WOD: AMRAP 15:

-30/21 Cal Bike/Row/Ski

-30 Wall Balls (20/14)

-30 Dual DB Power Cleans (50/35)

POST: 3 Sets: 8 DB Floor Presses, 32 Flutter Kicks, 32 MB Twist

PRE: Heavy Day

WOD: 7 sets For Load: -2 Squat Cleans -2 Shoulder to OH *Build up to a heavy complex.

Then: 3 Sets: 2 Seated Sled Pulls, 0:30 L-Sit (Parallettes/Hanging)

POST: 4 Rounds: 8 Weighted Box Step-Downs (per leg), 10 Pendlay Rows, 12 Deadbugs with KB