PRE: 8 Sets, Strict Press: 1 Full Rep, 1 Half Rep, 1 Full Rep + 4 Weighted Pistols (Moderate load on strict press)

WOD: Tabata 8 Rounds (:20 work/:10 rest), :30 Rest between stations

-Row

-Squat

-Pull-up

-Push-up

-Sit-up

POST: 3 Sets: 5 Ring Dips, 10 BB Front Rack Reverse Lunges

PRE: Movement Standards

WOD: Partner Day! "Century Club" For time:

-100/75 Cal Bike/Row/Ski

-100 Box Jump Overs (24/20)

-100 Power Snatches (95/65)

-100 Thrusters

-100 Chest to Bar Pull-ups

-100 Thrusters

-100 Power Snatches

-100 Box Jump Overs

-100/75 Cal Bike/Row/Ski

POST: Mobility

PRE: On the :90 x 5 Rounds: 3-3-2-2-1: Power Snatches (135/95)

WOD: For time 5 Rounds:

-15 Wallballs (20/14)

-100′ SB + KB Carry

-15/10 Cal Bike

POST: 3 Sets: 30 MB Twist, 10/side Single KB Floor Press