PRE: Power Snatch: On the 0: 10 Reps (115/70), On the 3: 8 Reps (135/80), On the 6: 6 Reps (155/90), On the 9: 4 Reps (175/100), On the 12: 2 Reps (195/100)

WOD: For time: 4 Rounds:

-30/25 Cal Bike/Row/Ski

-50 Air Squats

POST: 4 Sets: 10 GHD Hip Extension Plate Row + Press, 20 Hollow Rocks, 30 RB Russian Twist

PRE: Heavy Day

WOD: EMOTM x 16:

-Odd minutes: 3 Sumo Deadlifts (325/215)

-Even minutes: 3 Shoulder Presses (125/90)

POST: NFT: 21-15-9 Dips on DBs, x2 Weighted Sit-ups *3 Rope Climbs after each set

PRE: Movement Standards

WOD: Partner Day! AMRAP 30:

-60/50 Cal Bike/Row/Ski

-20 Synchro DB/KB Snatches (50/35)

-45' Synchro DB/KB Lunges

-20 Synchro Push-Ups

-45' Synchro DB/KB Lunges

POST: Mobility