PRE: Movement Standards

WOD: "Chad" For time:

-1,000 Box Step-Ups (20) *Wear a Ruck Pack (45/35)

POST: Mobility

PRE: Heavy Day

WOD: -1 Rep Power Snatch

-1 Rep Power Clean

-1 Rep Deadlift

*With a running clock, every minute perform 1 lift and add 10 lb. Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible.

POST: 2 Sets: 1.5 Mile Bike, 15 Strict Pull-ups, 40 Weighted Flutter Kicks

PRE: Movement Standards

WOD: Partner Day! For time:

Buy in: 800m Team DB/KB Run

3 Rounds:

-30 Dual DB/KB SDHP (50/35)

-200m Farmer Carry

-30 Burpees Over the Wall

-20 TTR

-300m Prowler Push

-20 Dual DB/KB S2O

Cash Out: 400m Team DB/KB Run

POST: Mobility