PRE: 3 Sets: 8, 1-1/4 Front Squats (Athletes choose a heavy load), 16 Dual KB Russian Swings, 20 GHDSU

WOD: "G.I. Jane" For time:

-100 Burpee Pull-Ups

POST: 3 Sets: 5 Strict HSPU, 0:45 Feet Elevated Plank

PRE: Movement Standards

WOD: Partner Day! AMRAP 30:

Partner A completes:

-200m Run

-12 Hang Clean and Jerks (95/65)

-6 Box Jumps (30/24)

Partner B performs:

-200m Sandbag Run

*Partners run together, switch after every round.

POST: 5 Sets: 8 DB Hummer Curls, 20 RB Good mornings

PRE: 3 Sets: 15 Sumo Deadlift High Pulls (Choose a moderate load), 20 Close Grip Pushups, 25 Weight Plate Hip Extensions (45/25)

WOD: "IQF Test 2" AMRAP 12:

-8 DB Snatches (50/35), arm 1

-8 OH Walking-lunges, arm 1

-8 DB Snatches, arm 2

-8 OH Walking-lunges, arm 2

-40 Crossovers

POST: 50 Feet Anchored Sit-ups