PRE: 4 sets: 10 UB Barbell bent over rows, 15 lat pull downs

WOD: 3 Rounds for time: - 800m run, - 20 WP walking lunges (35/25), 20 sit-ups, 4 wall walks (inch worms w/push up)

POST: Accumulate 3:00 static bar hang, 2:00 wall sit, 1:00 low plank

PRE: Heavy Day

WOD: Build to max complex: 2 Back squat, 2 Snatch Balance with a 2 sec. pause, 3 OH Squats *b/w each set complete 50' SB Bear hug carry

POST: 50 Lateral plank walks (each direction)

PRE: Movement Standards

WOD: For time:

-100 Burpee Pull-ups

-200 Wall Balls

-100 Partner Deadlifts (375/265)

-200 Cal Bike

*BPU are 1 for 1, all other movements broken up as athlete chooses

POST: Mobility