PRE: 5 Sets: 5 Deadlifts (Choose a heavy load), 12 Single Arm KB Russian Swings (53/35, 6 per side)

WOD: For time: 5 Rounds:

-30 Air Squats

-21/15 Cal Bike/Row/Ski

-7 Power Snatches (115/85)

POST: 50 Banded Push-ups

PRE: Movement Standards

WOD: Partner Day! "Garry Purdham" AMRAP 41:

-31 Burpees

-31 DU (each)

-31 Deadlifts (115/85)

-31 Push-Ups

-31 Box Jumps (24/20)

-31 Power Cleans

-31 Air Squats

-31 KB Swings (53/35)

-31 S2O

-31 Sit-Ups

-31 Cal Bike/Row/Ski

-31 Wall Balls (20/14)

POST: Mobility

PRE: On the 5:00 x 4 Rounds: 21/15 Cal Row, 15/12 Cal Ski, Front Squats (155/105)

WOD: For time: 3 Rounds:

-400m Run

-15 Wall Facing HSPU (Box/Pike)

POST: 3 Sets: :20 Hollow Hold + :10 Flutter Kicks, 10 V-ups, 20 Mini Band Deadbugs (10/side)