PRE: Bench Press 7-5-3-3-1-1 *Build up to a heavy single

WOD: For time:

-200 DU (x2 Singles)

-25 C2B Pull-ups

-20 Front Squats (95/65)

-150 DU

-25 Pull-ups

-15 Front Squats

-100 DU

-25 TTB (K2E)

-10 Front Squats

POST: 4 x 12 Dual DB Single Leg Box Step Downs

PRE: Movement Standards

WOD: Partner Day! AMRAP 9:

-15 Wall Balls (20/14)

-8 Sandbag Over the Shoulders

*Partners complete work waterfall style.

-3 minute rest

-Then:

-AMRAP 18:

-500/430m Row/Ski

-75' Dual DB/KB Walking Lunges (50/35)

*Partners complete work waterfall style.

POST: Mobility

PRE: 5 Sets: 3 Hang Snatches, 3 OHS (Complete complex UB, Build up to a heavy complex)

WOD: For time: 4 Rounds:

-21/15 Cal Bike/Row/Ski

-15 S2O (115/80)

-15 TTB (K2E/KB V-ups)

POST: 2 Rounds: 50' Forward Bear Crawl, 30/Side Oblique Crunches, 50' Reverse Bear Crawl, 30 Crunches