PRE: Heavy Day

WOD: Push Press 3-3-3-3-3-3-3,

Then, 3 Sets:

-7 Ring Rows (Feet on Box)

-14 Single Leg Weighted Glute Bridges (7/Leg)

-21 Seated Banded Abductions

-28 Banded Pull Aparts

POST: 3 Sets: 15/12 Cal Ski, 20 Banded Sit-ups

PRE: Movement Standards

WOD: Partner Day! "Dougie & Leon" For time:

-400m DB Run (Together),

Then 5 rounds of:

-40 WP G2O (45/35)

-2 Tuck Jumps (Each)

-40 Pull-Ups

-40 Power Cleans (135/95)

-40 Push-Ups

-40 Front Squats

-100m Run (Each),

Then: -400m DB Run (Together)

*Time cap: 60 minutes

POST: Mobility

PRE: 10x1 Bench Press (Work up to a heavy single), 5x10 Single DB Box Step Overs (24/20, 50/35) *Athletes mix sets as needed

WOD: AMRAP 5:

-12 Front Squats (125/85)

-12/9 Cal Bike

Rest 5 minutes

AMRAP 5:

-9 Front Squats (155/105)

-9/6 Cal Bike

POST: 25 Cal Straight Arm Ski, 50 V-ups