PRE: Movement Standards

WOD: Partner Day! For time: -50-100-150-100-50

-DU's (x2 singles)

-Thrusters (45/35)

-2 min rest

-24-48-96-48-24

-Wall balls (20/14)

-Deadlifts (205/135)

*Partners alt work and rest

POST: Mobility

PRE: 8 min EMOTM: 200 m sprint

WOD: 5 Rounds for time:

-12 Chest to Bar Pull-ups

-9 Power Cleans (115/75)

-12 Box Overs (24/20)

POST: 2 Sets: 25 DB Hammer curls, 25 DB tricep extensions

PRE: Heavy Day

WOD: 3-3-3-1-1-1 Snatch (Build to heavy load),

4-4-2-2-1 Squat Snatch (Work at lighter load)

POST: 4 Sets: 14 Barbell OH Walking Lunges, 14 V-ups, 250m Ski