PRE: 4 Sets: 3 Squat Clean + 1 Shoulder to Overhead (Build to a heavy complex)

WOD: For time: 50-40-30-20-10:

-Sit-ups

*After each set: -10 Pull-ups -8 Hang Snatches (95/65)

POST: 4x5 Ring Dips, 2x10/Leg RB Side Plank Leg Raises

PRE: Heavy Day

WOD: 7 Rounds Every 2:00 Complete: 3 Sumo Deadlifts *Build to a heavy set of 3

NFT: 15-12-9 Strict Pull-ups, Devil Presses (35/20)

POST: 3 Sets:30 Weighted Glute Bridges, 200 m Farmer Carry

PRE: Movement Standards

WOD: Partner Day! 3 - 10 min AMRAPs with 2 min rest between each

- 1. 9 SB Over the Shoulders, 6 Chest to Bar Pull-ups

- 2. ‘9 fer 9’ Cal Bike, 6 Partner Tire Flips

- 3. 15 Back Squats (135/95)

POST: 400m run forward/400m run backward