PRE: Movement Standards

WOD: "Code 2 Off Duty" Four AMRAPs in 40 minutes:

AMRAP 12:

-4 Deadlifts (315/225)

-8 Bar Over Burpees

-16 Handstand Push-Ups

*Rest 1 minute

AMRAP 10:

-3 Front Squats (225/155)

-6 Push-Ups

-9 Wall Balls (20/14)

*Rest 1 minute

AMRAP 8:

-9 Air Squats

-6 Power Cleans (135/95)

-3 Shoulder-to-Overheads

*Rest 1 minute

AMRAP 6:

-15 Thrusters (95/65)

-15 Pull-Ups

POST: Mobility

PRE: Heavy Day

WOD: Part I: "Lion Complex" For Load: Build to a Heavy Complex: -1 Snatch Grip Deadlift -1 Hang Snatch -1 Overhead Squat -1 Behind the Neck Push Jerk -1 Overhead Squat

Part II: 4 Sets: 10 Straight Leg Deadlift (135/95), 10 Floor Press, 250/215m Row/Ski (18/14 Cal Bike)

POST: 2 Sets: 3 Parallel Bar Walks, 2 Peg Board Ascents (1:00 Chin Over Bar Hold)

PRE: Movement Standards

WOD: Partner Day! "Black Friday" For time:

-200 Box Jump Overs (24/20)

-150 Wall Balls (20/14)

-100 Ground-to-Overheads (100/70)

-75 Bar Over Burpees

-50 Pull-Ups

*Partition the work above any way

*Buy-In/Cash-Out: 25-foot Handstand Walk/50-foot Bear Crawl (each)

POST: Mobility