PRE: Heavy Day

WOD: Part I: 7 Rounds for Load: 3 Deadlifts, 3 Power Cleans

Part II: 3 Sets: 50′ SA OH DB Walking Lunge (Left), 50′ SA OH DB Walking Lunge (Right), 15 GHDSU

POST: 3 Rounds: 15 Banded Triceps Pressdowns, 10 Bench Dips, 12 WP Lateral Raises

PRE: Movement Standards

WOD: Partner Day! For time: 2 Rounds:

-100/85 Cal Row

-75/64 Cal Bike

-50/42 Cal Ski

-50 Burpee Shuttle Runs (Burpee + 25' Run = 1)

*Partners alt. work and 1 Round of: 8 DB Bench Presses (50/35), 10 Toes-to-Bar.

POST: 2 Rounds: 0:30 Hollow Hold, 0:30 Child’s Pose, 0:30 Couch Stretch/side, 0:30 Supine Overhead Floor Stretch

PRE: 4 Sets: 50′ Yoke Carry, 4 Dead Ball Cleans Over Yoke, 50′ Yoke Carry

WOD: 5 Rounds, On the 3:45:

-20/15 Cal Row

-50 DU (x2 Singles)

-7 Front Squats (225/155)

POST: 3 Rounds: 0:20 L-Sit Hold (Parallettes or Rings), 12 Alt. DB Curls, 0:45 Wall Hip Opener, 0:20 Lat Stretch