PRE: Heavy Day

WOD: Part I: For Load:

-Deadlift: 3-2-2-1-1-1

-Bench Press: 3-2-2-1-1-1

-Back Squat: 3-2-2-1-1-1

Part II: Accumulate: 2 Minute Chin-Over Bar Hold, 2 Minute Hollow Hold

POST: NFT: 21-15-9: RB Sit-ups, Heavy Russian KB Swings

PRE: Movement Standards

WOD: Partner Day! "Alice" For time: 4 Rounds:

-300m Row

-30 Power Cleans (115/85)

-30 Burpees

-30 Cal Bike

-30 Air Squats

-30 Alt. Lunges

-30 Cal Ski

-30 Deadlifts (115/85)

-30 Weight Plate G2O (45/35)

*Buy-Out: 300 Ab-Mat Sit-Ups

POST: Mobility

PRE: Workout Set-Up

WOD: "Jonno" For time: 3 Rounds:

-5 Hang Cleans (95/65)

-10 Push Presses

-15 Back Squats

-1000/850m Row

3 Rounds:

-5 Overhead Squats

-10 Sumo Deadlift High-Pulls

-15 Front Squats

-30 WP G2O (35/25)

3 Rounds of:

-5 Power Cleans

-10 Squat Cleans

-15 Deadlifts

-30 Box Jumps

POST: Mobility