PRE: 4x8 Push Press *Static Weight, 50% 1RM

WOD: For Time:

-50 Wallballs (20/14)

-40 DB Hang to Overhead (50/35)

-30 Burpee Box Overs (30/24)

-20 Front Squats (155/115)

-1000/800m Row

*15min time cap

*If full round is completed within the cap, work back up the ladder starting at 20 Front Squats

POST: 3x14 Barbell Landmine Rainbows

PRE: Heavy Day

WOD: Power Snatch 3-3-3-3-3

Squat Snatch 2-2-2-2-2

5-1: Wall Walks, 20 Single Leg Box Hip Extensions (10 per side)

POST: 3 RNFT: 15 Toes to Ring, 50' Dual DB Walking Lunges

PRE: Movement Standards

WOD: Partner Day! For time: 10 Rounds:

-5 Thrusters (135/95)

-5 Pull-ups

-Then: 10 Rounds:

-5 Clean and Jerks (115/75)

-5 TTB (K2E/KB V-ups)

-Then: 10 Rounds:

-5 Power Snatches (95/65)

-5 Burpee Bar Hops

POST: Mobility