PRE: 4 Sets: 12 Dual DB Snatches (Athletes choose a heavy load), 9 Sumo Deadlift High Pulls (95/65)

WOD: AMRAP 12:

-From 0:00-4:00, AMRAP:

-50m Sprint

-5 Clean and Jerks (135/95)

-From 4:01-8:00, Rest

-From 8:01-12:00, AMRAP:

-50m Sprint

-5 Thrusters

POST: 3 Sets: 15 Single Arm RB Lat Pull Downs/arm, 50 Flutter Kicks, 50 Scissor Kicks

PRE: 10 min EMOTM: Odd: 7 Push Jerks (Athletes choose a moderate load) Even: 50 DU (x2 Singles)

WOD: For time: 3 Rounds:

-1000/850m Row/Ski

-8 Bar Muscle-ups or 15 C2B Pull-ups

-24 Burpee Box Overs (24/20)

POST: 3 Sets: 7 Inchworms, 35 Sit-ups

PRE: Movement Standards

WOD: Partner Day! For time: 12 Rounds:

-Partner 1: 600m Run

-Partner 2: 2 Rounds of:

-8 Deadlifts (115/85)

-6 Devil Presses (35/20)

-8 Thrusters

POST: Mobility