PRE: Heavy Day

WOD: Part I: For Max Load in 12 minutes:

-2 Hang Cleans

-2 Front Squats

-2 Shoulder-to-Overheads

Part II: 3 Rounds:

-20 GHD Sit-ups

-25′ Handstand Walk (50' Bear Crawl)

POST: 3 Sets: 8 Kneeling DB Press (Each Side), 15 RB Hamstring Curls

PRE: Movement Standards

WOD: Partner Day! For time:

-100/85 Cal Bike/Row/Ski

Then, 4 Rounds:

-25 Thrusters (95/65)

-25 Box Jump Overs (24/20)

Then, 4 Rounds:

-25 Clean and Jerks

-25 Chest-to-Bar Pull-Ups

Then, 4 Rounds:

-25 Thrusters

-25 Box Jump Overs

-100/85 Cal Bike/Row/Ski

POST: Mobility

PRE: 3 Sets: 20 GHD Sit-ups, 6 Wall Walks, 2 Lap Heavy SB Carry

WOD: For time: 4 Rounds:

-12 Deadlifts (185/135)

-15/12 Cal Bike

-30 DU (x2 Singles)

POST: 3 Rounds: 7 Seated Single Arm Arnold Press (Each Side), 0:30 Ring Plank Support, 14 Single Arm Bent Over Rows