PRE: Movement Standards

WOD: Partner Day! "Big Steve" AMRAP 20:

Buy-in: 5 Rounds (Each):

-Partner A: 20/15 Cal Row

-Partner B: 20 Sit-Ups

*Switch after both partners finish.

In the remaining time, AMRAP of:

-Partner A: Bench Presses (155/105)

-Partner B: Hang from a Pull-Up Bar

*Switch as needed.

POST: 3 Sets: 12 Bird Dogs (6/side), 15 Banded Straight-Arm Pull-Downs, 0:15 L-Sit

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