PRE: 5 Rounds, on the 1:30: 5-5-4-4-3:Bench Presses, 15 Banded Good Mornings

WOD: For time: 3 Rounds:

-850/720m Row/Ski

-30 Wall Balls (20/14)

-30 Knees to Elbow

POST: 3 Sets: 10 GHD Hip Extension Plate Row + Press, 15 Hollow Rocks

PRE: Heavy Day

WOD: -Weighted Box Step-ups 10-10-10-10-10 (20)

-Weighted Strict Pull-ups 3-3-3-3-3

-Accumulate 10 Laps Weighted Carry

POST: 3 Sets: 10 DB Chest Flyes, 15 Decline Push-ups, 15 Weighted GHDSU

PRE: 5-4-3-2-1: Power Cleans *Increase in load each round, after each set: 8 Bulgarian Split Squats, 10 V-ups

WOD: 6 Rounds: On the 3:30:

-12 DB Snatches (50/35)

-12 Burpees Over DB

-12 Shuttle Runs (25' out/25' back)

POST: 3 Rounds: 0:20 Couch Stretch/side, 12 Banded Lat Prayer Stretch, 0:30 Pigeon Pose/side, 1:00 Foam Roll