PRE:  5x5 Banded Bench Press *Work as heavy as possible

WOD: For Reps: HSPU Ascend for 11 minutes: -3 HSPU -15 Sit-ups -6 HSPU -15 Sit-ups -9 HSPU -15 Sit-ups -12 HSPU -15 Sit-ups…

POST: 3 Sets: 14 Arnold Presses, :30 Seconds Ring Plank Support, 1:00 Pulsing Squat Hold

PRE: 10-10-8-8-6-6 Squat Cleans (Light load, 70 DU (x2 Singles) after each set)

WOD: 5 Rounds: AMRAP 4: -20/15 Cal Ski -15/10 Cal Bike -Max TTB

POST: 3 Rounds: 20 GHDSU, 10 Strict Pull-ups

PRE: Movement Standards

WOD: Partner Day! For time: 6 Rounds: -700/550m Row 4 Rounds: -15 Wall Balls (20/14) -10 Box Jump Overs (24/20) -5 Hang Snatches (115/85)

POST: Mobility