PRE: 4x5 Bulgarian Split Squat (each side)

WOD: 4 Rounds of :40 work/:20 rest at each movement, 1 min rest between rounds:

-Hang Cleans (95/65)

-Front Squats

-Bike

-Hang Snatches

-OHS

POST: 5 Rounds: 200 m arms only ski/row, :30 v-sit hold

PRE: Heavy Day

WOD: Push Press 3-3-3-3-3-3-3,

5x2 Power Cleans *Build to a heavy set of 2,

2 Sets: 20 GHD Hamstring Sit-ups, Max Free Standing HS Hold

POST: Accumulate 3:00 squat hold, 2:00 bottom of push up hold, 1:00 hollow hold

PRE: Movement Standards

WOD: Partner Day! For time:

3 Rounds:

-1000/800m Row

-80 Wall Balls (20/14)

…then…

AMRAP 20:

-40/32 Cal Ski

-20 SB Over the Shoulders

POST: 30 Rower seat pike pull ins, 40 Reverse flyes, 50 Banded Good mornings