PRE: Movement Standards

WOD: Partner Day! "Kjall" Teams of 3, AMRAP 45:

-Buy-In: 1,962m Row

-210 Back Squats (115/75)

-Then, AMRAP in remaining time of:

-57 HRPU

-57 Deadlifts (185/125)

-57 Russian KB Swings (53/35)

*1 Partner must be in an active rest position.

POST: Mobility

PRE: 3 Sets: 10 Dual DB Split Lunges (Right), 10 Dual DB Split Lunges (Left), 10 Bench Press (Athletes choose a moderate load)

WOD: For Time:

-200m Run, 21 TTB (K2E/KB V-ups), 21 Burpees

-200m Run, 18 TTB, 18 Burpees

-200m Run, 15 TTB, 15 Burpees

-200m Run, 12 TTB, 12 Burpees

-200m Run, 9 TTB, 9 Burpees

-200m Run, 6 TTB, 6 Burpees

-200m Run, 3 TTB, 3 Burpees

POST: 30 GHD Sit-Ups, 40 Hollow Rocks, 50 Sit-Ups

PRE: Heavy Day

WOD: "Bella Complex" For Load:

-1 Power Clean

-1 S2O

-1 Front Squat

-1 S2O

Then: 3 Sets: -100m SB Bear Hug Carry, 7 Inverted Ring Rows

POST: 4 Sets: 8 Strict Knees to Elbow, 30 RB Wood Choppers (15R/15L), :60 Bike/Row/Ski