PRE: Movement Standards WOD: Partner Day! 30 min EMOTM:

5 Pull-ups, 10 Push-ups, 15 Air Squats. Partners alt. minutes and 7/5 Cal Bike/Row/Ski, 4 Deadlifts (315/225)

POST: Mobility

PRE: 10 min EMOTM: Odd: 20 Pistols Even: 3 Tire Flips

WOD: 5 Rounds of 3 min AMRAP w/ 1 min rest between rounds:

-200m run

-15 Bar facing burpees (decrease by 3 reps each round)

-Max Power Snatches (95/65)

POST: 30 GHDSU/30GHD Hip Extensions

PRE: Heavy Day WOD: -Strict Press 4-4-4-4-4-4,

-3 Sets: 10 Dual DB Box Overs (24/20, 35/20), 30 Weighed Abmat Sit-Ups, 200m Farmer Carry

POST: 50 Handstand Shoulder Taps