PRE: EMOTM x 10: Odd: Bike/Row/Ski - 0:20 Light - 0:20 Moderate - 0:20 Fast, Even: 4 Power Cleans (175/115)

WOD: 5 Rounds, On the 4:00:

-20 Shuttle Runs (1 rep = 50ft)

-18 Dual KB SDHP (50/35)

-16 KB Goblet Lunges

POST: 40 GHD Hip Extensions

PRE: Heavy Day

WOD: 10-8-6-4-2:

-Deadlift (275/185)

-Bench Press (155/95)

-Hang Squat Clean (135/95)

POST: 4 Sets: 6 L-Pull-ups, 30 RB Wood Choppers (15R/15L), :60 Bike/Row/Ski

PRE: Movement Standards

WOD: Partner Day! “Seals” For Time:

-Buy-In: 2,006m Ski/Row Then,

-15 Rounds of:

-12 Dual DB/KB Thrusters (50/35)

-10 SB Over Shoulders

-Cash-Out: 1.8mi Bike/Ski

*Every 7 minutes, perform 22 Burpees (each), Time Cap: 40 minutes

POST: Mobility