PRE: Heavy Day

WOD: FG WOD 2; “3-1-2? It’s So Complex!” Heaviest Completed Complex:

-3 Deadlifts

-1 Hang Clean

-2 Front Squats

POST: 3 Sets: 8 DB Bench Press + 8 DB Bent Over Rows, 3 Sets: 21 BB Floor Wipers + 21 Banded Pull-Aparts

PRE: FG WOD 1; “Hoppin’ and Poppin’!”; For time: 4 Rounds: 20 Alt. Synchronized DB Snatches (50/35/20), 50 DU (Singles) *8-Minute Time Cap

WOD: Partner Day! AMRAP 25:

-400m Team Relay (200 each)

-10 Squat Cleans (115/75)

-10 Single DB Devil Presses (50/35)

*Add 10 reps each round.

POST: Mobility

PRE: 12 Minute Clock: 2 Muscle-ups (10 Pull-ups), 20 Handstand Shoulder Taps (25' HS Walk), 30 Hollow Rocks

WOD: For time:

-80/70 Cal Bike/Row/Ski

-200' Dual DB/KB Walking Lunges (50/35)

-80/70 Cal Bike/Row/Ski

POST: 4 x 10 Parallette Shoot Throughs