PRE: Front Squats: 2 Sets: 8 Reps (155/105), 6 Reps (185/120) 4 Reps (215/135)

WOD: For Time:

-20 Power Snatches (95/65)

-20 Devil Presses (35/20)

-20 Overhead Squats

-20 Devil Presses

-20 Squat Snatches

POST: 3 Rounds: -15 Barbell Z-Press, 15 Hand Release Push Ups, 150 Jump Rope Singles

PRE: 6-6-5-5-4-4 Sumo Deadlift High Pull *Build to a heavy set of 4

WOD: For time: 3 Rounds:

-500/425m Row/Ski

-21 Burpee Pull-ups

-400m Run

POST: 2 Sets: 50 Oblique Crunches, 20 Ring Assisted Pistols

PRE: Movement Standards

WOD: Partner Day! “By His Wounds” 3 Rounds For time:

-39 Thrusters (95/65)

-400m MB Run (Together, 20/14)

-100 DB G2O (50/35)

-1 min Dead Hang Hold (Together)

-30 Bar Over Burpees

-30 Deadlifts (185/135)

POST: Mobility