PRE: 3 Sets: 5 Dual KB Hang Cleans, 100m Dual KB Front Rack Carry, 30 RB Pull-Aparts

WOD: For time:

-150 Burpees

-150 Wall ball shots (20/14)

*Partition the reps as needed to complete the work as quickly as possible.

POST: 40 Right/Left Oblique Crunches, 2:00 Single Leg Wall Sit

PRE: Heavy Day

WOD: Part I: "Lion Complex" For Load: Build to a Heavy Complex:

-1 Snatch Grip Deadlift

-1 Hang Snatch

-1 Overhead Squat

-1 Behind the Neck Push Jerk

-1 Overhead Squat

Part II: 4 Sets: 10 Straight Leg Deadlift (135/95), 10 Floor Press, 250/215m Row/Ski (18/14 Cal Bike)

POST: 3 Rounds: 12 Dead Bugs, 12 Side Plank Hip Lifts/side, 0:20 Hollow Hold

PRE: Movement Standards

WOD: Partner Day! "Colson" For time: 28 Rounds:

-3 Deadlifts

-6 Power Cleans

-9/6 Cal Bike

-3 Wall Walks

*Alt. reps and rest as needed.

POST: Mobility