PRE: Heavy Day

WOD: Power Snatch: 3-2-2-1-1-1

Then, NFT:

-70 Push Presses (45/35)

-60 Barbell Walking Lunges

-50 Push Presses

-40 Barbell Walking Lunges

-30 Push Presses

-20 Barbell Walking Lunges

POST: 2 Sets: 20 Weighted Sit-Ups, 30 KB Glute Bridges (Feet elevated), 40 RB Chest Flys, 50 Reverse hypers (GHD/Bench)

PRE: Movement Standards

WOD: Partner Day! For time: 3 Rounds:

-100/85 Cal Ski

-30 Power Cleans (135/95)

-100 DU (x2 Singles)

-30 Box Step-Overs (24/20)

Then:

-800m Run (Together)

-100 Wall Balls

POST: 3 Sets: 8 Strict TTR, 20 Supermans

PRE: On the 5:00 x 3 Rounds: 21/18 Cal Row, 15/12 Cal Bike, 15/12 Cal Row, 9/6 Cal Bike

WOD: For time:

-50 Sit-ups

-25 Dual DB/KB Deadlifts (70/53)

-20 HS Shoulder Taps

-40 Sit-ups

-20 Dual DB/KB Deadlifts

-20 HS Shoulder Taps

-30 Sit-ups

-15 Dual DB/KB Deadlifts

-20 HS Shoulder Taps

-20 Sit-ups

-10 Dual DB/KB Deadlifts

-20 HS Shoulder Taps

-10 Sit-ups

-5 Dual DB/KB Deadlifts

-20 HS Shoulder Taps

POST: 3 Sets: 0:45 Ski, 8 Ring Dips