PRE: Heavy Day

WOD: Part I: 10-10-7-7-4-4-1-1 Deadlift *Build up to a heavy single for the day.

Part II: 3 Rounds NFT: 8 Strict Pull-ups, 0:20 Ring Support Hold, 12 DB Floor Press

POST: 3 Rounds: 15 Banded Good Mornings, 15 Banded Pushdowns, 14 Banded Pallof Presses (7/side)

PRE: Movement Standards

WOD: Partner Day! For time:

-80/68 Cal Ski

-40 Singe DB Devil Presses (50/35)

-100 MB Squat Tosses over Rig (20/14)

-40 Sandbag Cleans to Shoulder

-80 Alt. DB Hang Clean & Jerks

-10 Rope Climbs

-80 GHD Sit-ups (AbMat Sit-ups)

-80/68 Cal Ski

POST: Mobility

PRE: 5 Sets, on the 1:30: 1 Power Clean, 1 Push Jerk, 1 Hang Squat Clean, 1 Split Jerk * Build to a heavy complex.

WOD: For time: 21-15-9-15-21:

-Hang Snatches (75/55)

-Thrusters

*400m Run after each set.

POST: 3 Rounds: 0:30 Banded Pull-Aparts, 0:30 Hollow Rocks, 0:30 Banded Tricep Extensions, 0:30 Banded Good Mornings