PRE: Movement Standards

WOD: Partner Day! For time: 10 Rounds:

-21/15 Cal Ski

-15 Power Snatches (95/65)

-9 Box Jump Overs (24/20)

*Partners alt. whole rounds and a 200m run.

POST: 3 Sets: 20 Leg lifts (to bar), 16 Floor Presses

PRE: 4 Sets: 75' Yoke Carry, 150' Sled Push, 300' SB + KB Carry

WOD: For time: 2 Rounds:

-15 Hang Cleans (135/95)

-20 Pull-ups

-1000/850m Row

POST: 3 Sets: 1:00 Foam Roll, 0:30 1/2 Kneeling Hamstring Stretch/side

PRE: Heavy Day

WOD: OHS 5-5-3-3-3-1-1-1-1

-3 Sets: 30 Weighted Sit-ups, 15 Dual DB/KB Strict Press, 7 SB Cleans

POST: NFT: 27/21 Cal Bike/Row/Ski, 21 DB Dips, 27/21 Cal Bike/Row/Ski