PRE: 4 Sets: 10 Seated Barbell Good Mornings 20 Unweighted Bulgarian Split Squats (10/leg)

WOD: 5 Rounds; Every 3:00 complete,

-20/14 Cal Bike/Row/Ski

-3 Rounds: 5 Pull-ups, 10 HRPU, 15 Air Squats

POST: 3 Rounds: 30 Penguins, 15 Leg lifts (up to bar)

PRE: Heavy Day

WOD: EMOM x 20:

-3 Deadlifts (165/110)

-2 Power Cleans

-1 Squat Clean and Jerk

POST: 3 Sets NFT: 8 DB Devil Presses (Left), 8 DB Thrusters (Left), 8 DB Devil Presses (Right), 8 DB Thrusters (Right) *Athletes choose a heavy load

PRE: Movement Standards

WOD: WOD: Partner Day! “Baker’s Dozen” Teams of 3, For Time:

-90/60 Cal Bike/Row/Ski

-60 Box Jump Overs (24/20)

-60 Power Cleans (155/105)

-60 Toes to Bar

-60 Push Jerks

-60 Box Jump Overs

-90/60 Cal Bike/Row/Ski

-60 Box Jump Overs

-60 Power Cleans (135/95)

-60 Toes to Bar

-60 Push Jerks

-60 Box Jump Overs

-90/60 Cal Bike/Row/Ski

POST: Mobility