PRE: Heavy Day

WOD: EMOTM x 16:

-Minute 1 –3 Power Cleans

-Minute 2 – 2 Hang Squat Cleans

-Minute 3 – 1 Squat Clean

-Minute 4 – Rest

POST: 4 RNFT: 10 Barbell Bent Over Rows, 20 Alt. DB Strict Presses, 30 Feet Elevated Sit-Ups

PRE: Movement Standards

WOD: Partner Day! "Victoria Martens" For time:

Buy-In: 24 Back Squats (135/95)

Then, 8 Rounds of:

-21 Push-Ups

-9 TTB (K2E/KB V-ups)

-3 Bear Complexes (135/95)

-20 DB/KB Snatches (50/35)

-15 Pull-Ups

-18 Box Jumps (24/20)

-9 Power Cleans

-100m Run (together)

Buy-Out: 2,006 meter Row

POST: Mobility

PRE: EMOTM x 7: 3 Hang Snatches (Build to a heavy set of 3)

WOD: For Time: -300/255m Row/Ski

-15 Clean and Jerks (135/95)

-15 Thrusters

-15 SDHP

-300/255m Row/Ski

-12 Clean and Jerks

-12 Thrusters

-12 SDHP

-300/255m Row/Ski

-9 Clean and Jerks

-9 Thrusters

-9 SDHP

-300/255m Row/Ski

POST: 2 Rounds: 30 Penguins, 30 Leg lifts