PRE: 3 Sets: 18 Seated band rows (5 sec pull, 2 sec hold, 5 sec release)

WOD: "Nancy" 5 Rounds For Time:

- 400 m run,

15 OHS (95/65)

POST: 3 sets: 5 ninja jumps, 10 WP sit ups

PRE: Heavy Day

WOD: 8x4 Behind the neck presses *Before each set :30 static bar hang … then complete 3 sets:

- 5 wide grip strict pull ups,

- 10 Weighted pistols,

- 15 Penguins

POST: 5x3 Deficit HSPU

PRE: Movement Standards

WOD: Partner Day! 3 Rounds for time:

- 66 squat cleans (135/105),

- 44 cal Bike/ski/row,

- 22 SB Lunges,

- 44 Burpees over SB,

- 66 DU's (x2 singles)

*Partners alt. work and rest

POST: 3x100 m Resistance band run