PRE: Movement Standards

WOD: For time:

-100 Burpee Pull-ups

-200 Wall Balls

-100 Partner Deadlifts (375/265)

-200 Cal Bike

*BPU are 1 for 1, all other movements broken up as athlete chooses

POST: 10 Rounds: 10 GHDSU, 15 HS Shoulder Taps

PRE: Sumo Deadlift High Pull 3-3-3-3-3

WOD: 10 Rounds For Time:

-200m Run

-1 Power Clean (215/135)

-2 Front Squats

-3 Deficit HSPU

POST: 2 Sets: 20 Dual DB Walking Lunges, 20 Strict Knees to Elbow

PRE: Heavy Day

WOD: Thrusters 2 Sets: 10-8-6-4-2

Then, 5 Sets NFT:

-10 Box Jumps (24/20)

-5 Strict TTB

POST:4 Sets: 6 L-Pull-ups, 12 Barbell Good Mornings, 18 Sit-ups