PRE: Movement Standards

WOD: "Phillip M Wigal" Partner Day! For Time:

-1507m Row/Ski

-157 Cal Bike

-35 Devil Presses (2x50/35)

-4 Bear Complexes (95/65)

-11 Synchro. Bar Over Burpees

*1 Bear Complex: 7 Unbroken sets of: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

POST: Mobility

PRE: Movement Standards

WOD: "Nukes" AMRAP in 30 minutes:

-From 0:00-8:00: 1 mile Run, Max Deadlifts (315/205)

-From 8:00-18:00: 1 mile Run, Max Power Cleans (225/155)

-From 18:00-30:00: 1 mile Run, Max Overhead Squats (135/95)

POST: Mobility

PRE: Power Snatch 3-3-2-2-2 *Work up to a heavy set of 2

WOD: For time: 10 Rounds:

-10 Hang Squat Cleans (95/65)

-6 Deficit HSPU (Hands on DBs)

POST: 2 Sets NFT: 22/17 Cal Bike Row/Ski, 22 TTR (K2E)