PRE: 8 min EMOTM: Sumo Deadlift High Pull (115/85, Descending rep scheme 8-7-6…)

WOD: 15 min AMRAP:

-15 Dual DB/KB Shoulder to Overhead (50/35)

-30' Bear Crawl Forward

-30' Bear Crawl Backward

-30' Dual DB/KB Walking Lunges

POST: 50 Weighted Sit-ups, 30 RB Push-ups, 10 Strict Pull-ups

PRE: Heavy Day

WOD: Back Squats 3-3-3-3-3-3-3,

21-15-9 NFT:

Dual DB Bench Press

Dual KB Russian Swings (35/20)

POST: 3 Sets: :20 L-Sit, :30 Wall-Facing HS Hold, :40 Double KB Static Squat

PRE: Movement Standards

WOD: Partner Day! For time:

50 Thrusters (95/65)

-100 HRPU

-50 Box Overs (24/20)

-40 Thrusters

-80 Sit-ups

-40 Box Overs

-30 Thrusters

-60 HRPU

-30 Box Overs

-20 Thrusters

-40 Sit-ups

-20 Box Overs

-10 Thrusters

-20 HRPU

-10 Box Overs

POST: Mobility