PRE: 6 Sets: 3 Floor Presses (Athletes choose a heavy load) + 1 Wall Walk + 10 HS Shoulder Taps

WOD: For time: 3 Rounds:

-400m KB/DB Farmer Carry (35/20)

-35 GHD sit-ups

POST: 30 Walking Lunges, 0:45 Wall Sit Hold, 20 Walking Lunges, 0:30 Wall Sit, 10 Walking Lunges, 0:15 Wall Sit

PRE: Movement Standards

WOD: Partner Day! For time:

-200/170 Cal Bike/Row/Ski

Then: 3 Rounds:

-50 HRPU

-50 Single DB Box Overs (24/20)

-50 Dual DB Front Squats (50/35)

POST: Athlete chooses 3 core movements, complete 30 reps each

PRE: 9 Sets: 1 Pausing Back Squat, 1 Back Squat (Sets 1-3: Load 1, Sets 4-6: Load 2, Sets 7-9: Load 3)

WOD: Two EMOTMs for 14 minutes:

EMOTM x 6:

-9 C2B Pull-Ups

-36 Power Cleans (155/105, total)

Rest 2 minutes

EMOTM x 6:

-9 TTB (K2E/KB V-ups)

-36 S2O (115/75, total)

POST: 2 Sets: 1:30 Light Bike, 35 Weighted V-ups