PRE: Movement Standards (Day 2)

WOD: NFT: "Light Linda" 24-21-18-15-12-9-6-3:

-Deadlifts (205/135)

-Bench Press (115/75)

-Dual DB/KB Hang Squat Clean (50/35)

POST: 50 WP (5/2.5) Scissor Kick Pass Throughs, 30 Handstand Shoulder Taps, 50 4-Count Flutter Kicks

PRE: Movement Standards (Day 1)

WOD: “Elizabeth” For time:

-Buy-In: 96 Russian KB Swings (53/35)

Then, 6 Rounds of:

-2 Bear Complexes (135/95)

-52 DU (x2 Singles)

Directly into, 8 Rounds of:

-9 Up-Downs

-22 Air Squats

-Cash-Out: 70 Alternating Dumbbell Snatches (50/35)

*1 Bear Complex consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press. *Athletes may complete as individual or team.

POST: Mobility

PRE: For 15 minutes: 4 Sumo Deadlifts (255/175), 8 Strict Toes to Bar, 0:60 HS Walk

WOD: 10 Rounds, Every 2 minutes complete:

-250m Row/Ski

-10 MB Squat Cleans (20/14)

POST: 30 Rower Seat Pike Pull-ins