PRE: Heavy Day

WOD: Sumo Deadlift High Pull 3-3-3-3-3-3-3

then 3 RNFT:

-:90 WP Banded Marches

-20 Dual DB Strict Press (35/20)

POST: 2 Rounds: 20 Seated Lat Band Pull Downs (w/ PVC), 1:30 Single Leg Wall Sit (0:45/Leg)

PRE: Movement Standards

WOD: Partner Day! "Chad" For time:

-1,000 Box Step-Ups (20)

*Partners alt. box step-ups and 2 Rounds of: 5 HSPU, 10 Bradford Presses, 100m run

POST: Mobility

PRE: EMOTM x 8: 3 Elevated Deadlifts (Athletes choose a heavy load)

WOD: For time:

-800m Run/1000m Row

-21 Shoulder presses (95/65)

-800m Run/1000m Row

-21 Push presses

-800m Run/1000m Row

-21 Push Jerks

POST: 2 Sets: 20 R/L Oblique Crunches, 20 V-ups, 250/225m Ski