PRE: Heavy Day

WOD: Sumo Deadlift High Pull: Every 1:30 Complete 3 reps *Increase load until failure

POST: 3 Sets: 10 Straight Leg Deadlift (135/95), 10 Floor Press, 500/400m Row/Ski (24/19 Cal Bike)

PRE: Movement Standards

WOD: Partner Day! “SEEDY” For Time:

-7 rounds of 'Cindy'

-2 rounds of 'DT' (155/110)

-6 rounds of 'Cindy'

-2 rounds of 'DT'

-5 rounds of 'Cindy'

-2 rounds of 'DT'

-4 rounds of 'Cindy'

-2 rounds of 'DT'

-3 rounds of 'Cindy'

-2 rounds of 'DT'

-2 rounds of 'Cindy'

-2 rounds of 'DT'

-1 round of 'Cindy'

-2 rounds of 'DT'

*1 Round of 'Cindy' consists of: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats

*1 Round of 'DT' consists of: 12 Deadlifts, 9 Hang Cleans, and 6 Shoulder-to-Overheads

*Time Cap: 40 minutes

POST: Mobility

PRE: Bike/Row/Ski: 15 Rounds - :30 on/:30 off

WOD: AMRAP 13:

-10 DB Goblet Squats (70/50)

-8 Burpee Box Overs (24/20)

-3 DB Snatches

-10 DB Goblet Squats

-8 Burpee Box Overs

-6 DB Snatches

-10 DB Goblet Squats

-8 Burpee Box Overs

-9 DB Snatches

*DB snatches increase by 3 each round.

POST: 4x8 Ring Push-ups