PRE: Heavy Day

WOD: 5 Sets:

-5 Heavy Back Squats

-5 Weighted Ring Dips

-6 Dual DB Pendlay Rows

-4/Side Deadball Cleans to Shoulder

POST: 3 Sets: 10 Barbell Good Mornings, 12 DB Lateral Raises, 15/side Heavy Deadball Bear-Hug Marches, 0:30 Hollow Hold

PRE: 4 Sets: 5 Seated Barbell Presses (75/55), 6/side DB Powell Raises, 10 GHDSU

WOD: On a 5:00 Clock:

-600m Run + 1 Round: 8 Pull-Ups, 12 Box Jump-Overs (24/20)

*Max Deadlifts in the remaining time (155/105)

On a 5:00 Clock: -400m Run + 2 Rounds: 6 Pull-Ups, 10 Box Jump-Overs

*Max Deadlifts in the remaining time (185/125)

On a 5:00 Clock: -200m Run + 3 Rounds: 4 Pull-Ups, 8 Box Jump-Overs

*Max Deadlifts in the remaining time (225/155)

POST: 2:00 Forward and Reverse Bike

PRE: 6 Sets: 2 Back Rack Presses, 3 OHS (Build up to a heavy complex)

WOD: For time:

-5 Power Cleans (205/145)

-20 Shuttle Runs (25' out/25' back)

-5 Power Cleans

-20 Bar-Facing Burpees

*Rest 3 Minutes

-5 Power Cleans

-15 Shuttle Runs

-5 Power Cleans

-15 Bar-Facing Burpees

*Rest 3 Minutes

-5 Power Cleans

-10 Shuttle Runs

-5 Power Cleans

-10 Bar-Facing Burpees

POST: 2 Rounds: 25 WP Sit-ups, 20 4-Count Mountain Climbers