PRE: 5-4-3-2-1: Sumo Deadlift High Pulls *After Each Set: 10 DB Bench Press, 10 Heavy Goblet Reverse Lunges

WOD: AMRAP 15:

-60 DU (x2 Singles)

-30 Wall Balls (20/14)

-10 Push Jerks (165/110)

POST: 5x5 Strict Pull-ups

PRE: Strict Press: On the 0: 10 Reps, On the 3: 8 Reps, On the 6: 6 Reps, On the 9: 4 Reps, On the 12: 2 Reps *Increase in load each set.

WOD: For time:

-40 Amer. KB Swings (53/35)

-40 Knees to Elbow

-750/650m Row/Ski

-30 Amer. KB Swings

-30 Knees to Elbow

-750/650m Row/Ski

-20 Amer. KB Swings

-20 Knees to Elbow

-750/650m Row/Ski

-10 Amer. KB Swings

-10 Knees to Elbow

POST: 2 Sets: 10 GHD Hip Extension Plate Row + Press, 15 Hollow Rocks

PRE: Heavy Day

WOD: Part I: 7 Sets:

-1 Deadlift

-1 Hang Clean

-1 Power Clean (from below the knee)

-1 Power Clean

*Build to a heavy complex.

Part II: NFT: 21-15-9

-Dips on DBs

-x2 Weighted Sit-ups

POST: 3 Sets: 1-2 Pegboard Ascents, 16 Alt. Pistols