PRE: Bench Press: 1x5, 3x3, 5x1 *Climb each set building up to a heavy single.

WOD: Every 1 minute complete:

-12/9 Cal bike

Complete as many rounds as possible until failure or until you reach 20 rounds.

POST: 2 Sets: 30 GHDSU, 200m Dual DB/KB Carry (0-100: LA DB/KB in Front Rack, RA DB/KB in Hang - Switch for 100-200).

PRE: Movement Standards

WOD: Partner Day! AMRAP 38:

-60 OHS (75/55)

-50 Box Jump Overs (24/20)

-40 Sit-Ups

-1000/850m Row/Ski

-30 Dual DB/KB S2O (50/35)

-20 Deadlifts (255/175)

-10 Strict HSPU (Box/Pike)

POST: Mobility

PRE: 3 Sets: 150m Sandbag Bear Hug Walk, 15 Barbell Good Mornings

WOD: On an 18-minute clock, complete: 21-15-9:

-Thrusters (95/65)

-Lateral Burpee Bar Overs

-V-ups

*In the remaining time, establish a max complex: 1 Power Clean + 1 Hang Squat Clean

POST: 4x10 HS Shoulder Taps