PRE: Movement Standards

WOD: Partner Day! For time:

-400m Run Together

-100 Deadlifts (135/95)

-100/85 Cal Bike

-100 Front Squats

-400m Run Together

-100 Syncrho.HRPU

-100/85 Cal Ski

-100 Wall Balls (20/14)

-400m Run Together

-30 Clean and Jerks *Partners alt. work and "rest" of coaches choice

POST: Mobility

PRE: 5x6 Deadlift (275/185) *20 Hollow Rocks after each set

WOD: For time: -75/50 Cal Bike -3 Rounds of "Nancy" (1 Round of Nancy: -400 meter Run -15 OHS (95/65))

POST: 50 Farmer Carry lunges

PRE: Heavy Day

WOD: Hang Squat Clean 3-3-3-3-3-3-3,

3 Sets:

-9 Strict TTB

-15 Weighted GHD Hip Extensions

-21 Weighted AbMat Sit-ups

POST: 2 Sets: 25 DB Hammer curls, 25 DB tricep extensions