PRE: 6 min EMOTM: 5 Zercher Squat (105/85)

WOD: NFT 5 complexes: 3 Snatch Pull + 2 Hang Snatch + 1 Squat snatch *b/w complexes complete: - 20 TTR (K2E), - 20 GHD Back extensions with 2 second pause

POST: 3x20 Banded Hamstring curls

PRE: 5x5 Strict pull ups *complete 10 DB tricep kickbacks and 10 Bicep curls after each set

WOD: 8 Rounds Every 3:00: - 200m Run, Max Air Squats

POST: 2 sets: 300 m bicep only ski, 30 Rower seat Pike Pull ins

PRE: Movement Standards

WOD: "Operation Overlord" For Time, with a Partner: -Buy-In: 1,944 meter Row -Then, complete 'Utah': 100 Wall Ball Shots (20/14), 200 DU (x3 Singles) -Directly into 'Omaha': 200 Alternating Lunges, 50 Burpees -Then, complete 'Gold': 50 Box Jump Overs (24/20), 80 Pull-Ups -Finally, complete 'Sword': 77 Partner MB Sit-Ups (20/14), 100 Push-Ups **Time Cap: 48 minutes**

POST: Mobility