PRE: On the :90 x 5 Rounds: 3-3-2-2-1: Power Snatches (135/95)

WOD: For time 5 Rounds:

-15 Wallballs (20/14)

-100′ SB + KB Carry

-15/10 Cal Bike

POST: 3 Sets: 30 MB Twist, 10/side Single KB Floor Press

PRE: 0:00-4:00: DB Overhead Squat (Heavy 5 on Each Side), 4:00-8:00: DB Squat Snatch (Heavy 3 on Each Side), 8:00-12:00: Single DB Overhead Lunge (Heavy 50’ on Each Side)

WOD: 3 Rounds of AMRAP 5, 2 min rest between rounds:

-30/21 Cal Bike/Row/Ski

-21 Clean and Jerks (95/65)

-Max Ring Rows

(Round 2 - 15 Clean and Jerks (115/75), Round 3 - 9 Clean and Jerks (135/95))

POST: 120 Mini-band Steps ( 30 each direction)

PRE: Movement Standards

WOD: Partner Day! “Marconi” For time:

-2,382m Row/Ski

Then 20 Rounds of:

-11 Toes-to-Bars

-20 Air Squats

-16 KB Swings (53/35)

POST: 10-8-6-4-2: Inchworms (with push-up), Ab-wheel roll outs