PRE: 5 Sets: 6 Back Squats (135/95), 3-4 Ring/Bar Muscle-ups (Ring Transitions)

WOD: For Time: 4 Rounds:

-30 Pistols

-15 SDHP (115/75)

POST: 50 DB Chest Butterfly Sit Ups

PRE:  6x3 Bench Press (Build up to a heavy set of 3)

WOD: 3 Rounds of 5 min AMRAP w/ 1 min rest between:

-30 DU (x2 Singles)

-5 Hang Squat Cleans (R1: 135/95, R2: 95/65, R3: 75/55)

POST: 5x8x8 DB Hammer Curls, DB Bent Over Tricep Extensions

PRE: Movement Standards

WOD: Partner Day! “Seals” For Time:

-Buy-In: 2,006m Ski/Row Then,

-15 Rounds of:

-12 Dual DB/KB Thrusters (50/35)

-10 SB Over Shoulders

-Cash-Out: 1.8mi Bike/Ski

*Every 7 minutes, perform 22 Burpees (each), Time Cap: 40 minutes

POST: Mobility