PRE: 4 Sets: 6 Deadlifts (275/205), 10 Dual DB/KB Hang Snatches (Athlete choose loads)

WOD: EMOTM x 16:

-Odd Minutes – 18/15 Cal Bike/Row/Ski

-Even Minutes – 5 Pull-ups, 10 Push-ups, 15 Air Squats

POST: 30 GHDSU/30 GHD Hip Extensions

PRE: Heavy Day

WOD: -10 minutes work on Press to Handstand

Then:

-Build to max complex: 2 Back Squats -2 Snatch Balances -3 OH Squats

POST: 3 Sets: 16 Kneeling Landmine Presses, 12 Dual DB Prone Rows, 16 Banded Triceps Extensions

PRE: Movement Standards

WOD: Partner Day! For Time:

-1000/800m Row

-150 Goblet Squats (35/20)

-200m Sand Bag Run (together)

-100 Shoulder to Overhead (95/65)

-1000/800m Ski

-100 Box Jump Overs (24/20)

-200m Sand Bag Run (together)

-150 Air Squats

-60/48 cal Bike

*Partners alternate reps and plank hold

POST: Mobility