PRE: OHS 10-8-6-4-2 *Build to a heavy set of 2

WOD: AMRAP 15:

-21 Wallballs (20/14)

-18 DB Power Snatches (50/35)

-15 Pull-ups

POST: 3x10 GHD Back Extension Plate Row + Press

PRE: Heavy Day

WOD: Press 5-5-5-5-5

NFT: 30-24-18-12:

-Dual DB Box Step Ups (24/20, 35/20)

*10 HSPU after each set

POST: 2 Sets: 1:00 Low Plank, 15 Hamstring Curls (Banded from rig)

PRE: Movement Standards

WOD: Partner Day! AMRAP 23:

-10 MB Bar Overs (20/14, each), 10 Synchro. Air Squats (1 Partner holds MB)

-20 - 1 for 1 Burpees onto Plate

-20 MB Bar Overs (each), 20 Synchro. Air Squats (1 Partner holds MB)

-20 - 1 for 1 Burpees onto Plate

-30 MB Bar Overs (each), 30 Synchro. Air Squats (1 Partner holds MB)

-20 - 1 for 1 Burpees onto Plate

-40 MB Bar Overs (each), 40 Synchro. Air Squats (1 Partner holds MB)

-20 - 1 for 1 Burpees onto Plate

*Continue sequence for 23 minutes.

POST: Mobility