PRE: 3 Sets: 9 Strict Toes to Bar/Toes to Ring, 15 GHD Sit-Ups, 0:30 Handstand Hold

WOD: 5 Rounds: On the 4:00:

-200m Run

-12 Power Cleans (155/105)

-9 Ring Dips

POST: 3 Sets: 12 Pistols, 12 Banded Face Pulls, 1:00 Plank

PRE: 15-13-11-9: Deadlifts (225/155), Dual DB Bench Press (50/35)

WOD: For Time:

-30 Wall Balls (20/14)

-75/64 Cal Row

-50 Burpee Box Jumps (24/20)

-75/64 Cal Row

-30 Wall Balls

POST: 2 Sets: 20 Russian Twists, 10 Weighted Lateral Lunges, 0:20 Static Bar Hang

PRE: Heavy Day

WOD: For Max Load: -4 Rep Max Bear Complex (1 Rep = Any Clean, Front Squat, Any Shoulder to Overhead, Back Squat, Any Shoulder to Overhead)

-Then: 4 Sets NFT:

-4 Wall Walks

-10 Bar Hip Thrusts (115/75)

-16 Single DB Tricep Ext. (Behind the head)

POST: 1 mile Weighted Run