PRE: Heavy Day

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

Shoulder Press 10-8-6-4-2

Sumo Deadlift 10-8-6-4-2

*Each set should be as heavy as possible.

POST: 3 Sets: 8 DB Bench Press, 8 TTR, 30 Single Leg Glute Bridges

PRE: Movement Standards

WOD: Partner Day! For time:

-Buy in: 1 mile Run

-21-18-15-12-9-6-3:

-Synchro. Power Snatches, Barbell (75/55)/Dual DB/KB (35/20)

-Synchro. Burpees over Bar/DB/KB

-Synchro. V-ups

POST: Mobility

PRE: 3 Sets: 16 Single Leg Elevated Deadlifts (Athletes choose load), 30 DB Russian Twist

WOD: For Time:

-50 DU (x2 Singles) -9 Thrusters (135/95)

-50 DU -15 Squat Cleans

-50 DU -21 Power Cleans

-50 DU -15 Squat Cleans

-50 DU -9 Thrusters -50 DU

POST: 2 Sets: 20 SA DB OHS, 1:00 Static Bar Hang