PRE: Movement Standards

WOD: Partner Day! "The Show" For Time: 30 Rounds:

-3 Bar Facing Burpees

-3 Power Cleans (135/95)

-3 Front Squats

-3 Push Jerks

-3 Bar Facing Burpees

*Every 5 minutes, complete:

100m Partner Run *Switch after completing 1 full round.

POST: Mobility

PRE: 4 Sets: 6 Deadlifts (275/205), 10 Dual DB/KB Hang Snatches (Athlete choose loads)

WOD: EMOTM x 16:

-Odd Minutes – 18/15 Cal Bike/Row/Ski

-Even Minutes – 5 Pull-ups, 10 Push-ups, 15 Air Squats

POST: 30 GHDSU/30 GHD Hip Extensions

PRE: Heavy Day

WOD: -10 minutes work on Press to Handstand

Then:

-Build to max complex: 2 Back Squats -2 Snatch Balances -3 OH Squats

POST: 3 Sets: 16 Kneeling Landmine Presses, 12 Dual DB Prone Rows, 16 Banded Triceps Extensions