PRE: 30/Leg Bulgarian Split Squats

WOD: "FGB" 3 Rounds of 1 min each:

-Row

-Clean and Jerks (135/95)

-Bike

-Front Squats

-Ski

POST: 100 Sit-ups

PRE: 3x5, 5x1 (Increase from 45% of 1 RM) Bench Press

WOD: For time: 3 Rounds:

-15 Thrusters

-15 Bar Facing Burpees

-Then 1 Round: 70/55 Cal Bike/Row/Ski

POST: 16 Rounds Tabata: Hollow Holds/Wall Sit *Alt. every 4 rounds

PRE: Movement Standards

WOD: Partner Day! 10 Rounds of 2 min AMRAP:

-8 Hang Clean and Jerks (105/75)

-45 DU (x2 Singles)

*Partners alt. rounds and active rest of athletes choice (i.e. wall sit, plank, squat hold)

POST: 100 Leg Raises to the Bar