PRE: Back Squat 5-4-5-4-5-4  (Work at a heavy load for all sets)

WOD: "Festivus Games Wod 3" 8-minute time cap.

-700m Row

-140 DU -OR- 210 SU

-28 Single-arm DB Thrusters (50/35, 35/20)

POST: 3 Sets: Max Set DB Pushups, 30 Single Leg Hip Ext. (Foot on box)

Pre: Movement Standards

WOD: Passion Wod

-100 DU’s (x 3 singles)

-800m Barbell Carry (125/95/65)

-100 Burpees

Post: Mobility

PRE: 5 Sets: 8 Single Leg Deadlifts (115/85), 3-4 Ring/Bar Muscle-ups (Ring Transitions)

WOD: For Time: 3 Rounds:

-500/400m Row/Ski

-30 DB Snatches (50/35)

-15 Hang Squat Cleans (115/85)

POST: 3 Sets: 10 Ring Mountain Climbers, :30 Ring Plank Hold, 5 Ring push ups