PRE: Heavy Day

WOD: -Shoulder to Overhead 3-2-2-2-1-1-1-1-1, -Build to an UB max complex: 2 Power Cleans, 2 Thrusters

POST: 30-20-10 Banded Hamstring Curls, x2 DB/KB Seated Twist

PRE: Movement Standards

WOD: Partner Day! “Seals” For Time:

-Buy-In: 2,006m Ski/Row Then,

-15 Rounds of:

-12 Dual DB/KB Thrusters (50/35)

-10 SB Over Shoulders

-Cash-Out: 1.8mi Bike/Ski

*Every 7 minutes, perform 22 Burpees (each),

Time Cap: 40 minutes

POST: Mobility

PRE: Front Squat 5-4-3-2-1 *Build to a heavy single

WOD: For time: 10 Rounds: 10/8 Cal Bike/Row/Ski, 9 Clean and Jerks (95/65)

POST: 2 Sets: 50 Oblique Crunches, 20 Ring Assisted Pistols