PRE: Movement Standards

WOD: “Tony Lopez” AMRAP 36:

-5 HSPU (Box/Pike), each

-25 Alt. DB Clean and Jerks (50/35)

-20 Deadlifts (225/155)

-21/15 Cal Bike/Row/Ski

POST: Mobility

PRE: On the 2:00 x 7 Sets: 1:00 HS Walk Work (50' Forward and Backward Bear Crawl), 5 Power Snatches (135/95)

WOD: AMRAP 20:

-300m Row/200m Run

-3 Rope Climbs (Lying to stand/Pull-ups)

POST: 2 Sets: 20 Banded Russian KB Swings, 20 Hollow Rocks

PRE: Heavy Day

WOD: Sumo Deadlift High Pull 3-3-3-3-3-3-3

then 3 RNFT:

-:90 WP Banded Marches

-20 Dual DB Strict Press (35/20)

POST: 2 Rounds: 20 Seated Lat Band Pull Downs (w/ PVC), 1:30 Single Leg Wall Sit (0:45/Leg)