PRE: Front Squat 7-7-5-5-3-3 *Build up to a heavy set of 3

WOD: For time: 3 Rounds:

-500/425m Row

-45 Amer. KB Swings (53/35)

-500/425m Ski

POST: 2 Rounds: 20 High to Low Side Plank Transitions, 12 Pistols

PRE: 5 Rounds: 10/8 Cal Bike *Track time of each round, 8 Deficit HSPU (Hands on DBs) after each round

WOD: For time: 15-12-9:

-Power Cleans (115/75)

-Pull-ups

Then: 12-9-6:

-Hang Cleans (135/95)

-TTB (K2E/KB V-ups)

Then: 9-6-3

-Power Clean and Jerks (155/115)

-Bar Facing Burpees

POST:  3 Sets: 5 Tempo Ring Rows, 10 Front Rack Reverse Lunges

PRE: Movement Standards

WOD: Partner Day! For Time:

-200 MB Squats (20/14)

-800/650m Row

-100 MB Push-Ups

-800/650m Ski

-100 MB Walking Lunges

-800/650m Row

-100 MB Push Press to target

-800/650m Ski

-100 MB Sit-ups

*Alt. reps and rest as neeed.

POST: Mobility