PRE: Movement Standards

WOD: Partner Day! "Moreno" AMRAP 35:

-20/15 Cal Bike/Row/Ski

-8x100m Sprints

-22 Clean and Jerks (135/95)

-180 DU (x2 Singles)

POST: Mobility

PRE: 3 Sets NFT: 25/18 Cal Bike, 25′ LA OH DB/KB Lunge (50/35), 25′ RA OH DB/KB Lunge, 7 Dual DB/KB Cleans

WOD: Complete as much as possible in 10 minutes of:

-10 Handstand Push-ups (Box/Pike)

-20 Pulls on the Rower/Ski Erg for Max Cals

POST: NFT: 100 Toes above hips

PRE: Heavy Day

WOD: Part I: For 15 minutes, work to a heavy set of 5: -5 Power Cleans -Rest 1 minute -5 Power Cleans -Rest 1 minute -5 Power Cleans -Rest 1 minute *Continue sequence through 15 minute window.

Part II: 400m Farmers Carry (70/50), 24 Strict Pull-ups *Break up in any order.

POST: 3 Sets: 20 Weighted Sit-Ups, 30 KB Glute Bridges (Feet elevated), 40 RB Chest Flys, 50 Reverse hypers (GHD/Bench)