PRE: Heavy Day

WOD: 10 Sets: 1 Front Squat +1 Thruster *Build to a heavy complex

NFT: 30 Deficit HSPU, 800m SB + KB Carry

POST: 3 Sets: 15 Dual KB Russian Swings (44/26), 30 RB Side Steps (15 Right/15 Left), 15 Weighted Sit-ups

PRE: Movement Standards

WOD: Partner Day! “Hangul Day” For time:

-70 Goblet Squats (53/35)

-70 Knees-to-Elbows

-70 DB Thrusters (2x35/20)

-70 Cal Bike/Row/Ski

-70 MB Cleans (20/14)

-70 Burpees

-70 Sit-Ups

-70 Wall Balls

-70 Jerks (95/65)

-70 Chest-to-Bar Pull-Ups

-70 Amer. KB Swings -

-70 Toes-to-Bars

-70 Push-Ups

-70 Hang Cleans (95/65)

POST: Mobility

PRE: EMOTM x 12: Odd minutes: 6 DB/KB Z-Press (per arm), Even minutes: 10 SB Squats

WOD: For time: 10 Rounds:

-1 Power Snatch (135/95)

-2 OHS

-3 Clean and Jerks

-200m Run

POST: 50 Weighted GHDSU