PRE: 7 Rounds NFT: 3 Strict Pull-ups (Weighted if possible), 50 DU (x2 Singles)

WOD: For time:

-8 Wall balls (20/14)

-100m Run

-1 Power Clean (185/125)

-16 Wall balls

-100m Run

-2 Power Cleans

-24 Wall balls

-100m Run

-3 Power Cleans

-32 Wall balls

-100m Run

-4 Power Cleans

-24 Wall balls

-100m Run

-3 Power Cleans

-16 Wall balls

-100m Run

-2 Power Cleans

-8 Wall balls

-100m Run

-1 Power Clean

POST: 2 Rounds: 30 Penguins, 30 Leg lifts

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

WOD: 5 Rounds, Every 4:00:

-500/450m Row/Ski (Bike: 24/18 Cal)

-30 Air Squats

-Max HSPU (Box/Pike)

POST: 2 Sets: 1:00 Plank, 50 Banded Pull-Aparts, 25 Banded Tricep Push Downs

PRE: Movement Standards

WOD: Partner Day! “Sasquatch” (Teams of 3)

For Time: -250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

-45/30 Cal Bike/Row/Ski

-30 Toes to Bar (K2E/KB V-ups)

Weight Climbs Every 50 Reps:

Weight 1: 95/65

Weight 2: 115/80

Weight 3: 135/95

Weight 4: 155/105

Weight 5: 185/135

POST: Mobility