PRE: 7 min EMOTM: 3 Deficit Deadlifts (255/175) *Work at a constant load

WOD: Amrap 3:00:

-21 Sit Ups

-21 KettleBell Swings (53/35)

-Max Sumo Deadlift High Pulls (95/65)

- Rest 1 minute, repeat until 60 reps of Sumo Deadlift High Pulls are completed

POST: 4x8 Ring Push-ups

PRE: Bench Press 5-3-3-1-1-1 *Build to a heavy single for the day

WOD: For time:

-15-12-9: Ground to Overhead (115/85), Dual DB/KB Box Overs (24/20)

-500/450m Row/Ski

-12-9-6: G2O (135/95), Dual DB/KB Box Overs (24/20)

-400/350m Row/Ski

-9-6-3: G2O (155/105), Dual DB/KB Box Overs (24/20)

POST: 4 minute cool down Bike

PRE: Movement Standards

WOD: Partner Day! "Garry Purdham" AMRAP 31: -31 Burpees -31 DU (x3 Singles) -31 Deadlifts (95/65) -31 Push-Ups -31 Box Jumps (24/20) -31 Hang Cleans (95/65) -31 Air Squats -31 Kettlebell Swings (53/35) -31 S2O (95/65) -31 Sit-Ups -31 Cal Row -31 Wall Balls (20/14)

POST: Mobility