PRE: Heavy Day

WOD: -Back Squat 3-3-3-3-3-3 *Hold in the bottom for 2 seconds on last rep

-Hang Clean and Jerk *Build up to a 2 rep max,

-3 Sets: -Max Muscle-ups (Pull-ups) -15 Bar Hip Thrusts

POST: 3 RNFT: 8 RB Reverse flyes, 8 Bicep Curls

PRE: Movement Standards

WOD: Partner Day! For time: 12 Rounds:

-20 Wall Balls (20/14)

-10 Dual DB Push Press (50/35)

-5 Deadlifts (315/225)

**Partners alt. work and 2 Lap SB Bear Hug Carry

POST: 2 Sets: Max Strict HSPU

PRE: Strict Press 6x3 *Build to a heavy set of 3, Cycle in 3 sets of 15 GHDSU

WOD: For time: 27-21-15-9:

-Squat Cleans (95/65)

-Lateral Burpee Bar Hops

*50 DU (x2 Singles) after each set

POST: 4x15 PVC straight arm lat pull downs