PRE: In 12 minutes build to a heavy complex: 2 Hang Cleans, 1 Power Clean, 1 Split Jerk

WOD: 3 Sets: Every 6 minutes complete: 21-15-9:

-Cal Bike/Row/Ski

-Dual DB Box Step-ups (24/20, 35/20)

POST: 12 Heavy Turkish Get-ups

PRE: Movement Standards

WOD: Partner Day! "Pearl Harbor" For time:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a SB)

-Then, complete 12 rounds of :

-7 SB Clean and Push Presses

-41 Flutter Kicks (Odd Rounds)

-41 Mountain Climbers (Even Rounds)

-Finally, complete:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a SB)

POST: Mobility

PRE: 3 Sets: 15 BB Bent Over Rows (Underhand grip), 15 Front Squats (135/95), 4-5 Ring/Bar Muscle-ups (Transitions)

WOD: For time: 3 Rounds:

-5 Deficit HSPU

-10 OHS (115/85)

-15 Deadlifts

-Then: 3 Rope Climbs

-Then: 3 Rounds:

-5 Deficit HSPU

-10 OHS (115/85)

-15 Deadlifts

POST: 4 Sets: 5 Tempo Ring Rows, 10 WP V-ups