PRE: Movement Standards

WOD: "Whitten" 5 Rounds For Time:

-22 American KB Swings (53/35)

-22 Box Jumps (24/20)

-400 meter Run

-22 Burpees

-22 Wall Balls (20/14)

POST: Mobility

PRE: 7-5-3-1 OHS (Build to a heavy single for the day)

WOD: Tabata 8 Rounds (:20/:10) w/:30 between stations:

-Deadlifts (265/175)

-HSPU (Box/Pike)

-Row

-Dual DB S2O (35/20)

-Bike (Ski)

POST: Ring Work: 3 Rounds: 10 Ring Dips, 8 Ring Rows, :15 L-Sit On Rings

PRE: Heavy Day

WOD: -14 min EMOTM:

Odd: 75m Prowler Sprint,

Even: Rest

-For time: 30 Power Cleans + Strict Press (115/75) -300m Forward and 300m reverse Sled Pull (Belted) POST: 3 Sets: 10 Rower Pike Pull-ins, 30 Scissor Kicks, 50′ Quadruped Crawl