PRE: 3 RNFT: 14 Single DB Devil Presses (50/35), 20 WP Bulgarian Split Squats (10/Leg, 35/25)

WOD: AMRAP 20:

-5 C2B Pull-ups

-10 Hang Squat Cleans (95/65)

-20 Push-ups to Step-up (24/20)

POST: 100 MB Sit Ups

PRE: Heavy Day!

WOD: Shoulder to Overhead 3-2-2-2-1-1-1-1-1,

-Build to an UB max complex: 1 Deadlift, 1 Power Clean, 2 Front Squats

POST: 3 Sets: 16 KB Front Rack Reverse Lunges, 100m Farmer Carry, 32 Sit-Ups

PRE: Movement Standards

WOD: Partner Day! “Zero Dark Thirty” For Time:

3 Rounds:

-30 V-ups

-30 Bar Facing Burpees

-30 Power Snatches (95/65),

Then: 135/105 Cal Bike/Row/Ski,

Then 2 Rounds:

-30 V-ups

-30 Bar Facing Burpees

-30 Power Snatch (115/80),

Then: 135/105 Cal Bike/Row/Ski

Then 1 Round:

-30 V-ups

-30 Bar Facing Burpees

-30 Power Snatch (135/95)

*35 Minute Cap

POST: Mobility