PRE: Heavy Day

WOD: Part I: Thruster 5-5-3-3-1-1-1

Part II: 4 Sets:

-6 Deadball Over Shoulder

-8 Box Jump Overs

-6 Strict Pull-Ups

-0:20 Heavy BB Front Rack Hold

POST: 3 Rounds: 8 Dual DB Bench Press, 200m Heavy Ruck (Athlete chooses object, 12 Feet Elevated Sit-ups

PRE: Movement Standards

WOD: Partner Day! For Time: 6 Rounds:

-8 Deadlifts (255/175)

-8 Synchro Bar Facing Burpees

-500/425m Row

-8 Synchro Bar Facing Burpees

-16 Synchro DB Hang Clean and Jerks (50/35)

-8 Synchro Bar Facing Burpees

Then… Cash-Out:

-40/34 Bike

-200' Wheel Barrel

POST: Mobility

PRE: 4 Sets: 6 Ring Dips, 8 Back Squats (185/135)

WOD: For time: 4 Rounds:

-20/15 Cal Bike/Ski

-15 MB Squat Cleans

-10 Hang Snatches (95/65)

-200m Run

POST: 3 Sets: 8 Reverse Burpees, 15 GHDSU