PRE: 3x10 Strict Presses (Work at a heavy you can cycle), 10 Single Leg KB RDLs/Leg after each set.

WOD: "Fight Gone Bad": 3 Rounds: 1 minute at each station with 1 minute rest between rounds.

-Shuttle Sprints

-SDHP (95/65)

-Sit-ups

-Front Squats

-Bar Facing Burpees

POST: 4 Sets: 0:15 L-Sit Hold, 15 Weighted V-ups

PRE: 7 Sets: On the 1:30: 1 Snatch Pull, 1 Hang Snatch Pull, 2 Power Snatches *Build to a heavy complex

WOD: For time:

-25 Pull-ups

-20/17 Cal Bike/Row/Ski

-50 HRPU

-30/25 Cal Bike/Row/Ski

-75 Air Squats

-40/34 Cal Bike/Row/Ski

-25 Pull-ups

-50 HRPU

-75 Air Squats

-50/42 Cal Bike/Row/Ski

POST: 50 Lateral plank walks (each direction)

PRE: Movement Standards

WOD: Partner Day! Complete 500 reps using any combination of the following movements:

-Wall Balls (20/14)

-Single DB Devil Presses (50/35)

-Hang Cleans (95/65)

-Weighted Sit-ups (45/25)

*Every 3:00 complete 200m run together (Including 0:00).

POST: Mobility