PRE: Heavy Day

WOD: NFT: 10-9-8-7-6-5-4-3-2-1:

-Back Squats

-Power Cleans

*Work to a heavy single on both movements.

POST: 3 Sets: 10 Cal Reverse Bike, 20 BB Roll Outs, :30 Hollow Rocks

PRE: Movement Standards

Partner Day! "Juliana’s Angel Wings" For time: 10 Rounds:

-8 Deadlifts (185/155)

-12 Alt. DB Hang Clean and Jerks (50/35)

-21 Wall Balls Shots (20/14)

*Every 3 minutes starting at 0:00, complete:

5 Synchronized Burpees

Cash-Out: 1,234 meter Row (each, 2468m total)

POST: Mobility

PRE: 5 Sets: 3 Strict Presses + 1 Push Press *Build to a heavy set.

WOD: Tabata 8 Rounds at each station (:20 work/:10 rest)

-Burpee Shuttle Run

-Dual KB SDHP (35/20)

-DU (Singles)

-Dual KB Reverse Lunges

POST: 2 Sets: 50 Sit-ups, 30 Supermans, 10 Hamstring Curls