PRE: 6 Sets: On the 1:30: 11 Deadlifts (Light-Mod Load), 11-9-7-5-3-1 TTB (K2E/KB V-ups)

WOD: AMRAP 15:

-30/21 Cal Bike/Row/Ski

-30 Wall Balls (20/14)

-30 Dual DB Power Cleans (50/35)

POST: 3 Sets: 8 DB Floor Presses, 32 Flutter Kicks, 32 MB Twist

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.