PRE: Movement Standards

WOD: Partner Day! "Operation Overlord" For Time, with a Partner:

-Buy-In: 1,944 meter Row

-Then, complete 'Utah': 100 Wall Ball Shots (20/14), 200 DU (x3 Singles)

-Directly into 'Omaha': 200 Alternating Lunges, 50 Burpees

-Then, complete 'Gold': 50 Box Jump Overs (24/20), 80 Pull-Ups

-Finally, complete 'Sword': 77 Partner MB Sit-Ups (20/14), 100 Push-Ups

**Time Cap: 48 minutes**

POST: Mobility

PRE: Bike/Row/Ski Conditioning: 12 Rounds: :50s Light, :10s Sprint

WOD: For Time:
-20 Power Snatches (95/65)
-20 Bar Facing Burpees
-20 Overhead Squats
-20 Bar Facing Burpees
-20 Squat Snatches

POST: 3 Sets: 5 Deficit HSPU, 1 Peg Board Ascent

PRE: Heavy Day

WOD: "Chris Hemsworth" NFT: 10 Rounds: With a Barbell:

-10 Bicep Curls

-10 Overhead Press

-10 Tricep Extension

-10 Squats

-10 Lunges (Left)

-10 Lunges (Right)

-10 Bent Over Rows

-10 Standing Twist

POST: NFT: 50-40-30-20-10: Sit-Ups *8 Cal Standing Bike after each set.