PRE: Heavy Day

WOD: 5 Sets, Every 4:00:

-5 Bench Presses (Heavy)

-6 Dual DB Front Foot Elevated Reverse Lunges/leg

-50m Prowler Push

-0:45 Sandbag Bear Hug Hold

POST: 3 Sets: 15 DB Floor Presses, 12 RB Hamstring Curls, 9 Reverse Burpees

PRE: 4 Sets: 0:20 L-Sit, 4 Wall Walks, 10 V-Ups

WOD: On a 2-minute clock:

-25 Front Squats (95/65)

-Max DU (Singles)

*1:30 Rest

On a 2-minute clock:

-20 Push Presses

-Max DU (Singles)

*1:30 Rest

On a 2-minute clock:

-15 Thrusters

-Max DU (Singles)

*1:30 Rest

On a 2-minute clock:

-10 Clusters

-Max DU (Singles)

POST: 30-20-10: DB Plank Pull Throughs, DB Russian Twist

PRE: 15 Minute Bike, On the 0-5-10-15: 5 Strict TTR, 15 GHD Sit-ups, 25 Banded Good Mornings

WOD: AMRAP 12:

-12 Box Jumps (24/20)

-9 Hang Cleans (115/75)

-6 C2B Pull-Ups

POST: Tabata Hollow Holds