PRE: 5 Sets: 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk *Build to a heavy set.

WOD: AMRAP 18: Buy-In: 5 Round:

-200m Run

-10 OHS (95/65)

-In Time Remaining AMRAP:

-5 Ring Dips

-10 HRPU

-15 Air Squats

POST: 3 Sets: 15 GHDSU + 30 Banded Pull-Aparts

PRE: 5 Sets: 6 Bench Presses (Athletes choose a moderate load), 8 Dual DB/KB Lunges, 10 TTR

WOD: EMOTM x 12:

-Minute 1: 6 Strict HSPU

-Minute 2: 20 V-ups

-Minute 3: 50 DU (x2 Singles)

POST: 4 x 10 Parallette Shoot Throughs

PRE: Movement Standards

WOD: Partner Day! "Słowik" AMRAP 26:

-26 Odd Object Shoulder-to-Shoulder/Toes-to-Bars

-2,000 meter Run (Together, 2500/2100m Row/Ski)

-20 Odd Object Squats/Pull-Ups

-80 Burpees Over Odd Object (shared)

POST: 3 Sets: 25 Banded Sit-ups, 0:45 Leg lift hold (6 inches off ground)