PRE: 4x5 Sumo Deadlift High Pull, 3x10 Ring Rows, 3X :30 HS Hold

WOD: For time:

21-15-9

• Push Press 95/65

• Hang Cleans

** Rest 3 min

9-15-21

• G2O

• 60 DU’s (X 3 Singles)

POST: 100 Floor Wipers

PRE: Pull-up Training - A. 5 Pull-ups, 7 K2E, 5 Pull-ups / B. 10 Seated Lat Band Pull-Down, 8 Bent Over Rows (12 minutes)

WOD: For Time -

• 15 HSPU (Box/Pike)

• 15 Front Squats (185/125)

• 30/24 Cal Bike/Row/Ski

• 12 HSPU

• 12 Front Squats

• 30/24 Cal

• 9 HSPU

• 9 Front Squats

• 30/24 Cal

POST: 50 Banded Good Mornings, 50 Air Squats with pulse at bottom

PRE: Movement Standards

WOD: Partner Day! For time:

4 Rounds:

-50/45 Cal Ski

-50 Wall Balls (20/14)

3 Rounds:

-150 DU (x3 Singles)

-40 Clusters (95/65)

2 Rounds:

-50/45 Cal Bike

-30 Bar Facing Burpees

**Partners alt. reps and rest as needed**

POST: Mobility