PRE: 3 Sets: 16 Single Leg Elevated Deadlifts (Athletes choose load), 30 DB Russian Twist

WOD: 3 Rounds AMRAP 5 w/ 2:00 rest between rounds:

R1: Buy-In: 100 DU (x2 Singles), Time remaining, AMRAP:

-12 Overhead Squats (95/65)

-4 Burpee Box Jump Overs (30/24)

R2: Buy-In: 100 DU (x2 Singles), Time remaining, AMRAP:

-8 Overhead Squats (115/85)

-4 Burpee Box Jump Overs

R3: Buy-In: 100 DU (x2 Singles), Time remaining, AMRAP:

-4 Overhead Squats (135/95)

-4 Burpee Box Jump Overs

POST: 2 Sets: 2 minute light bike, 1:00 Static Bar Hang

PRE: 7 Sets, On the 2:00: 5 Toes to Bar, 3 Muscle-Ups (C2B Pull-ups), 3 Front Squats (185/135)

WOD: For Time:

-50/42 Cal Bike/Row/Ski

-40 Wallballs (20/14)

-30 HSPU (Box/Pike)

-40 Wallballs

-50/42 Cal Bike/Row/Ski

POST: 50 WP Sit-ups with OH Press

PRE: Movement Standards

WOD: Partner Day! "Rhodri" For time: 5 Rounds:

-34 Power Cleans (155/105)

-12 Tire Flips

-400m Team SB Run

Then: 130 Burpees

POST: Mobility