PRE: Movement Standards

WOD: “Tony Lopez” AMRAP 36:

-5 HSPU (Box/Pike)

-25 Alt. DB Clean and Jerks (50/35)

-20 Deadlifts (225/155)

-21 Cal Bike/Row/Ski

POST: Mobility

PRE: EMOTM x 7: Min 1 – 7 Hang Squat Cleans + 1 Push Jerk, Min 2 – 6 Hang Squat Cleans + 2 Push Jerk, Min 3 – 5 Hang Squat Cleans + 3 Push Jerks, Min 4 – 4 Hang Squat Cleans + 4 Push Jerks, Min 5 – 3 Hang Squat Cleans + 5 Push Jerks, Min 6 – 2 Hang Squat Cleans + 6 Push Jerks, Min 7 – 1 Hang Squat Clean + 7 Push Jerks

WOD: For time: 10 Rounds:

-7 Front Squats (75/55)

-7 Pull-ups

-7 Burpees

POST: 3 Rounds: 25 MB Sit-ups, 30 Plank Jacks

PRE: Heavy Day

WOD: Sumo Deadlift High Pull 3-3-3-3-3-3-3

Then 3 RNFT:

-:90 WP Banded Marches

-20 Dual DB Strict Press (35/20)

POST: 2 Rounds: 20 Seated Lat Band Pull Downs (w/ PVC), 1:30 Single Leg Wall Sit (0:45/Leg)