PRE: 5 Rounds: 15/12 Cal Bike *0:30 time cap, for every calorie left complete 1 Deficit HSPU (Hands on DBs) after each round.

WOD: For time: 10 Rounds:

-1 Squat Clean (155/105)

-3 Push Jerks

-30 DU (x2 Singles)

POST: 2 Rounds: 1:00 Plank Hold, 20 Leg Raises to bar

PRE: 8 Sets, Strict Press: 1 Full Rep, 1 Half Rep, 1 Full Rep + 4 Weighted Pistols (Moderate load on strict press)

WOD: Tabata 8 Rounds (:20 work/:10 rest), :30 Rest between stations

-Row

-Squat

-Pull-up

-Push-up

-Sit-up

POST: 3 Sets: 5 Ring Dips, 10 BB Front Rack Reverse Lunges

PRE: Movement Standards

WOD: Partner Day! "Century Club" For time:

-100/75 Cal Bike/Row/Ski

-100 Box Jump Overs (24/20)

-100 Power Snatches (95/65)

-100 Thrusters

-100 Chest to Bar Pull-ups

-100 Thrusters

-100 Power Snatches

-100 Box Jump Overs

-100/75 Cal Bike/Row/Ski

POST: Mobility