PRE: 5 Sets, Every 2:00: 0:20 L-Sit, Power Snatches (10-8-6-4-2, Increase in load across 5 sets)

WOD: 5 Rounds: On the 4:00:

-10 Dual DB Power Cleans (50/35)

-10 Over-and-Back Hops Over DBs

-15 Dual DB Front Squats

-10 Over-and-Back Hops Over DBs

-10 Dual DB Power Cleans

POST: 3:00 Cool down Bike/Row/Ski, 30 GHDSU

PRE: AMRAP 7: Cal Bike, EMOTM starting at 0:00: 3 Deficit HSPU

WOD: For time:

Buy-In: 1600/1350m Ski

Directly Into 3 Rounds:

-50' Single DB OH Walking Lunge (Left, 50/35)

-50' Single DB OH Walking Lunge (Right)

-12 Burpee Box Step Overs (24/20)

-10 Push Presses (95/65)

POST: 3 Sets: 10 Barbell Curls, 12 Ring Rows

PRE: Heavy Day

WOD: Part I: 10-10-7-7-4-4-1-1 Deadlift *Build up to a heavy single for the day.

Part II: 3 Rounds NFT: 8 Strict Pull-ups, 0:20 Ring Support Hold, 12 DB Floor Press

POST: 3 Rounds: 15 Banded Good Mornings, 15 Banded Pushdowns, 14 Banded Pallof Presses (7/side)