PRE: Heavy Day

WOD: 8 Sets: 1 Clean Pull, 1 Squat Clean, 1 Jerk *Build to a heavy complex.

Then, 3 Sets: 10 Strict Pull-ups, 12 Bar Hip Thrusts, 20 Banded Good Mornings

POST: 3 Sets: 20 Sit-ups, 0:45 Ring Hang

PRE: 3 Sets: 10 Ring Dips, 10 Sumo Deadlift High Pulls (moderate load), 0:30 Hollow Hold

WOD: For time: 2-4-6-8-10:

-Push Jerks (135/95)

-Back Squats

Then: 30-20-10:

-DB Snatches (50/35, Right and Left)

-Cal Bike/Row/Ski

POST: 2 Sets: 0:20 Banded Shoulder Stretch (per side), 0:30 Couch Stretch (per side), :45 Weighted Glute Bridge Hold, 0:45 Easy Bike/Row/Sk

PRE: Movement Standards

WOD: "The Don" For time:

-66 Deadlifts (115/75)

-66 Box Jumps (24/20)

-66 Amer. KB Swings (53/35)

-66 K2E

-66 Sit-Ups

-66 Pull-Ups

-66 Thrusters (45/35)

-66 Wall Balls (20/14)

-66 Burpees

-66 Double-Unders (x2 Singles)

POST: Mobility