PRE: 15 Minutes of Practice: 21/17 Cal Bike, 12 DB Goblet Squats, 6 Strict HSPU, 0:15 L-Sit

WOD: For time:

-30 TTB (K2E/KB V-ups)

-20 Lateral Burpees Over The DB

-10 Alt. DB G2O (70/50)

-200m Run

-24 TTB

-16 Lateral Burpees Over The DB

-8 Alt. DB G2O

-200m Run

-18 TTB

-12 Lateral Burpees Over The DB

-6 Alt. DB G2O

-200m Run

POST: 3 Sets: 0:30 Russian Twist, 0:30 Hollow Hold

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