PRE: Heavy Day

WOD: 7 sets For Load: -2 Squat Cleans -2 Shoulder to OH *Build up to a heavy complex.

Then: 3 Sets: 2 Seated Sled Pulls, 0:30 L-Sit (Parallettes/Hanging)

POST: 4 Rounds: 8 Weighted Box Step-Downs (per leg), 10 Pendlay Rows, 12 Deadbugs with KB

PRE: Movement Standards

WOD: Partner Day! For time:

Buy-In: 150/130 Cal Bike/Row/Ski

-70 Power Cleans (115/85)

-70 TTB (K2E/KB V-ups)

-50 Power Cleans (135/95)

-50 Ring Rows

-30 Power Cleans (155/105)

-30 Single DB Devil Presses (50/35)

Cash-out: 150/130 Cal Bike/Row/Ski

POST: "Schuyler" For time: 2 Rounds: 24 Burpee Box Overs (24/20), 20 Squats, 9 Pull-ups *Wear a 20# Vest.

PRE: 5 Sets: 200m Run, Odd Rounds: 100′ Farmer Carry, Even Rounds: 100' Dball Carry

WOD: For time: 5 Rounds:

-12/9 Cal Ski

-15 Wallballs (20/14)

Directly Into…

5 Rounds:

-6 Power Snatches (115/75)

-9 Overhead Squats

POST: 2 Rounds: 1:00 Legs Up Wall Stretch, 0:30/side Couch Stretch, 0:30 Lat Prayer Stretch on Box, 0:30/side Pigeon