PRE: 3 Sets: 9 Dual KB SDHP (Light Load), 15 Weighted Glute Bridges, 30 Banded Pull-Aparts

WOD: AMRAP 12:

-7 MB V-ups (14/10)

-7 Lateral Burpees Over Bar

-7 Clusters (135/95)

-7 Lateral Burpees Over Bar

POST: 3 Rounds: 10 Floor Wipers, 20 Hollow Rocks, 0:45 Plank Hold

PRE: EMOTM x 10: Odd Minutes: 4 Bar Muscle-Ups, (6 Chest-to-Bar / Strict Pull-ups), Even Minutes: 0:50 Light Row 

WOD: On the 14:00 x 2:

-600m Run

-40/30 Cal Bike

-30/24 Cal Ski

-5 Wall Walks

-100m Sandbag Carry

POST: 3 Sets: 1:00 Foam Roll, 0:30 1/2 Kneeling Hamstring Stretch/side

PRE: Heavy Day

WOD: Bench Press: 8-6-5-4-3

*After each bench set:

-8 Dual DB Rows

-6 Deadball to Shoulder

-150' Reverse Sled Drag

-0:20 Heavy KB Suitcase Hold/side

POST: 27/21 Cal Bike/Row/Ski, 21 Ring Dips, 27/21 Cal Bike/Row/Ski