PRE: Movement Standards

WOD: "Bradshaw" 10 Rounds for Time

-3 HSPU

-6 Deadlifts (225/155)

-12 Pull-Ups

-24 DU (Singles)

POST: Mobility

PRE: OHS 4x3 (Light-Moderat Load), 3x1 (Build to a heavy single)

WOD: For time:

-800m Run

-27 Bar Facing Burpees

-9 Clean and Jerks (185/125)

-400m Run

-21 Bar Facing Burpees

-6 Clean and Jerks

-200m Run

-15 Bar Facing Burpees

-3 Clean and Jerks

POST: 2 Rounds: 400 m Ski, 2:00 Plank

PRE: 10 min EMOTM: Odd: 7 Bench Press (60% of 1 RM), Even: 15 Russian KB Swings (70/53)

WOD: NFT: 21-18-15-12

-Back Squats (155/115)

-DB Dips (On top of Box)

-GHDSU

POST: 6:00 Cool down bike