PRE: Heavy Day

WOD: NFT: Lift 20,000/14,000lb *Cumulative, use any lifts.

POST: 3 Sets: 40 RB Wood Choppers (20/side), 4-Parallel Bar Walks, 7 Wall Facing Strict HSPU

PRE: Movement Standards

WOD: Partner Day! For time:

-50 HRPU High-fives

Then, 20 Rounds of:

-12 Power Snatches (95/65)

-20 Air Squats

-15/12 Cal Bike/Row/Ski

Then, perform:

-50 Synchro Sit-ups

*Wear a weight vest throughout (20/14)

POST: Mobility

PRE: 3-2-1-1-1-1 Front Squats *Work up to a heavy single.

WOD: For time: 5 Rounds of:

-1 Power Clean (135/95)

-3 Hang Squat Clean

-2 Jerks

-1 Lap Sprint

*2 minute Rest*

Then, 5 Rounds of:

-1 Power Clean

-3 Hang Squat Clean

-2 Jerks

-1 Lap Sprint

POST: 4 Sets: 25 RB Plank Jacks, 10 Single Arm Russian KB Swings/arm (53/35)