PRE: Movement Standards

WOD: “Tarentino” For time:

-2000m Row/Ski (1 mile Run)

-50 Clean-and-Jerks (155/105)

-2000m Row/Ski (1 mile Run)

-100 Burpees

-2000m Row/Ski (1 mile Run)

-150 Wall Balls (20/14)

*Time Cap: 45 minutes

POST: Mobility

PRE: 3 Rounds: Minute 1: 18/14 Cal Bike/Row/Ski, Minute 2: 15/12 Cal Bike/Row/Ski, Minute 3: 12/9 Cal Bike/Row/Ski, Minute 4: Rest

WOD: For time: 5 Rounds

-60 DU (x2 Singles)

-4 Wall Walks

-15 Deadlifts (185/135)

POST: 2 Sets: 10 Dual DB Bicep Curls, 20 Single DB Tricep Ext. 30 - 2 Count Flutter Kicks

PRE: Heavy Day

WOD: NFT: 21-18-15-12-9-6-3:

-Dual DB Front Squats (50/35)

-Toes-to-bars

*100m farmer carry after each round.

POST: 3 Sets: :30 Hollow Hold, :30 Hand Stand Hold