PRE: Heavy Day

WOD: With a running clock, build to a max load; 1 Power Clean and Shoulder to OH (75/55) *Women increase by 10 lb, men increase by 20 lb after each successful lift.

POST: 3 Rounds: 1 mile Bike, 1 Parallel Bar Walk + 10 Dips, 30 Weighted Sit-Ups

PRE: Movement Standards

WOD: Partner Day! On a Running Clock:

Buy in: 1 Mile Run

Then, AMRAP 30:

-30 Bar Over Burpees

-10 Clean and Jerks (135/95)

-20 C2B Pull-Ups

-90 Air Squats

Cash out: 1 Mile Run

POST: Mobility

PRE: NFT: 40 Weighted Bulgarian Split Squats, 400m Single KB Waiter Carry *Complete in any order

WOD: AMRAP 20:

-15 Hang Snatches (95/65)

-200m Run

-15 Dual DB/KB Thrusters (50/35)

-200m Run

POST: 3 Sets: 8 Reverse Burpees, 15 GHDSU