PRE: 5 Sets: 250m Row, 2 Hang Snatches, 2 Overhead Squats *Build up to a heavy complex.

WOD: AMRAP 12:

-10 SA DB Push Presses (Left) (50/35)

-15 SA Front Rack Walking Lunges (Left)

-10 SA DB Push Presses (Right)

-15 SA Front Rack Walking Lunges (Right)

POST: 10 Slow Tempo Skin-the-Cats, 20 Weighted Hollow Rocks, 20 Arch Rocks

PRE: 3 Sets: 50 Crossovers, 35/25 Cal Ski, 7 Sumo Deadlift High Pulls (125/85)

WOD: EMOTM x 20:

-Minute 1: 16/12 Cal Bike

-Minute 2: 15 DB Push-ups

-Minute 3: 2 Bear Complexes (135/95)

-Minute 4: Rest

POST: 2 Rounds: 50' Forward Bear Crawl, 30/Side Oblique Crunches, 50' Reverse Bear Crawl, 30 Crunches

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