PRE: Movement Standards

WOD: Partner Day! For time: 6 Rounds -30/24 Cal Sk/Bike -24 Power Snatches (95/65 ) -18 DB Burpee Box Overs (24/20) *Partners alt. work and 200m SB Run

POST: 8 x :10 L-Sits

PRE: 10 min EMOTM: Min 1-5: 6 Reps WBKC, Min: 6-10: 4 Reps (Heavier Load) (WBKC: Dual KB, Squat Clean Thruster, Hang Snatch)

For time 9-15-21: -Front Squats (95/65) -Pull-ups

Then: 1000/850m Row/Ski or 800m Run

21-15-9: -Shoulder to Overhead -Box Overs (24/20)

POST: 100 KB V-ups

PRE: Heavy Day

WOD: -10 Rounds Every 1:30: 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat -3 Sets: 9 DB Bench Press, 18 Single DB Bent Over Rows, 36 Banded Pull-Aparts

POST: 3 Rounds: 30 Cal Bike, 100′m Sandbag Walk