PRE: Heavy Day

WOD: Deadlift 3-3-3-3-3-3-3

NFT: -400m SB Carry

-200m SB + KB Carry (53/35)

-400m SB Carry

POST: 2 Sets: 250/220m Ski with Reverse Lunge, 25 MB Sit-ups

PRE: Movement Standards

WOD: "Moira" For time:

Buy-In: 911m Run

Then, 13 Rounds of:

-10 Hang Cleans (95/65)

-4 Shoulder-to-Overheads

-6 Front Squats

-7 C2B Pull-Ups

Cash-Out: 13 calorie Bike

POST: Mobility

PRE: NFT: 10 DU (x2 Singles), 1 Deficit HSPU, 30 DU, 3 Deficit HSPUs, 50 DU, 5 Deficit HSPUs, 70 DU, 7 Deficit HSPUs, 90 DU, Deficit HSPUs

WOD: For time:

-30 Back Squats (205/145)

-1000/850m Row

POST: 5x5 Strict Pull-ups, 3x:20 L-Sits