PRE: EMOTM x 12: Odd Minutes: 0:40 HS Walk Practice, Even Minutes: 5-5-4-4-3-3 Power Snatches *Increase in load each set.

WOD: Complete as many calories as possible in 20 minutes:

-Bike -Row -Ski

*Athletes choose machine.

POST: 30-20-10: Feet Elevated Sit-ups, DB Russian Twist

PRE: Movement Standards

WOD: Partner Day! "Moreno" AMRAP 35:

-20/15 Cal Bike/Row/Ski

-8x100m Sprints

-22 Clean and Jerks (135/95)

-180 DU (x2 Singles)

POST: Mobility

PRE: 3 Sets NFT: 25/18 Cal Bike, 25′ LA OH DB/KB Lunge (50/35), 25′ RA OH DB/KB Lunge, 7 Dual DB/KB Cleans

WOD: Complete as much as possible in 10 minutes of:

-10 Handstand Push-ups (Box/Pike)

-20 Pulls on the Rower/Ski Erg for Max Cals

POST: NFT: 100 Toes above hips