PRE: 3 Sets: (Rotating on the 2 Minute): Minutes 1-2: 30/24 Cal Bike/Row/Ski, Minutes 3-4: 20 DB Bench Press/Floor Press

WOD: AMRAP 20:

-7 Ground to Overhead (95/65)

-7 Box Jump Overs (24/20)

-200m Run

POST: 8 x :10 L-Sits

PRE: Heavy Day

WOD: NFT: 10-9-8-7-6-5-4-3-2-1:

-Back Squats

-Power Cleans

*Work to a heavy single on both movements.

POST: 3 Sets: 10 Cal Reverse Bike, 20 BB Roll Outs, :30 Hollow Rocks

PRE: Movement Standards

Partner Day! "Juliana’s Angel Wings" For time: 10 Rounds:

-8 Deadlifts (185/155)

-12 Alt. DB Hang Clean and Jerks (50/35)

-21 Wall Balls Shots (20/14)

*Every 3 minutes starting at 0:00, complete:

5 Synchronized Burpees

Cash-Out: 1,234 meter Row (each, 2468m total)

POST: Mobility