PRE: Workout Set-up

WOD: For time: 4 Rounds: -20 OHS (75/55) -1000/800m Row/Ski (60/42 Cal Bike)

POST: 4 Sets: :20 Bottom of push-up hold, 10 Weighted GHDSU

PRE: 1-3-5-7-9 Power Snatch *Increase in load and work unbroken

WOD: For time: 6 Rounds:

-5 Hang Cleans (155/105)

-10 Weighted Lunges

-5 Deficit HSPU (4"/3")

POST: 2 Sets: 300/250m Ski, 30 Sit-ups

PRE: Movement Standards

WOD: Partner Day! "Buffalo 10" For time: 10 Rounds:

-5 Deadlifts (225/155)

-14 Hand Release Push-Ups

-22 DU (x2 Singles)

-500/400m Row/Ski (30/21 Cal Bike, Partners alt. Bike/Row/Ski and 4 lap run)

*Partners alt. movements.

POST: Mobility