PRE: Movement Standards

WOD: Partner Day! "Big Steve" For time: 5 Rounds (each):

-Partner A: 20/15 Cal Bike/Row/Ski

-Partner B: 20 Sit-Ups

After completing 5 Rounds each, AMRAP 10:

-Partner A: Bench Presses (155/105)

-Partner B: Hang Hold from a Pull-Up Bar

*Switch as needed

POST: Accumulate: 2:00 in an L-Sit, 3:00 in a Weighted Hip Extension (25/15), 4:00 in a Dual KB Front Rack Hold

PRE: On the 0:00 – 40/30 Cal Row/Ski, On the 3:00 – 40/30 Cal Row/Ski, On the 6:00 – 17/14 Cal Row/Ski, On the 7:00 – 17/14 Cal Row/Ski, On the 8:00 – 17/14 Cal Row/Ski

WOD: For time: 25-20-15-10-5:

-Box Jump Overs (24/20)

-Toes to Bar (K2E/KB V-ups)

Directly Into: 5-10-15-20-25:

-Hang Snatches (75/55)

-Wall balls (20/14)

POST: Mobility

PRE: Heavy Day

WOD: EMOTM x 15:

-3 Deadlifts (165/110)

-2 Power Cleans

-1 Squat Clean and Jerk

Then: 3 Sets NFT:

-8 DB Devil Presses (Left)

-8 DB Thrusters (Left)

-8 DB Devil Presses (Right)

-8 DB Thrusters (Right)

*Athletes choose a moderate load

POST: 2 Sets: 20 HS Shoulder Taps, :30 Hollow hold