PRE: Build to a heavy set of 8 Deadlifts (10:00 min cap)

WOD: 3 Rounds for time:

-45 Air Squats

-15 Dual DB Push Jerks (50/35/20)

POST: 100 Hip Extensions (Feet on box)

PRE: 4x2x2 Snatch Deadlift/Hang Snatch, 5 min EMOTM: 8 Cycled Snatches (125/95/65)

WOD: For time:

-1600/1200 m run

-50 Cal Bike

-1600/1200 m run

(25 min time cap)

POST: 3x20 KB SDHP

PRE: Movement Standards

WOD: Partner Day! 22 min AMRAP:

-30 DU (x2 Singles)

-6 TTB (K2E)

-9 Deadlifts (215/135)

*Partners alt. work and 100 m front rack KB walk

POST: 100 Wide Stance Air Squats