PRE: On the 0:00: 30/25 Cal Row/Ski, On the 3:00: 25/20 Cal Row/Ski, On the 5:00: 20/15 Cal Row/Ski, On the 7:00: 30/25 Cal Row/Ski, On the 10:00: 25/20 Cal Row/Ski, On the 12:00: 20/15 Cal Row/Ski

WOD: “Nasty Girls” For time: 3 Rounds:

-50 Air Squats

-7 Ring Muscle-ups

-10 Hang Cleans (135/95)

POST: 3 Sets: :20 Hollow Hold + :10 Flutter Kicks, 10 V-ups, 20 Mini Band Deadbugs (10/side)

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