PRE: 5 Sets: 1 Hang Snatch Pull, 1 Hang Snatch, 1 Power Pull, 1 Power Snatch * Build up to a heavy complex.

WOD: For time: 4 Rounds:

-25/20 Cal Ski

-20/15 Cal Bike

Then, 2 Rounds of:

-10 Bulgarian Split Squats/Side

-10 Plate G2O (45/25)

-10 HSPU (Box/Pike)

-10 Russian Twists/side

POST: 3 Sets: 6 Seated Seesaw Presses/side, 12 WP Arm Circles/direction (5/2.5)

PRE: Movement Standards

WOD: Partner Day! "Devil of Ramadi V2" For time: 4 Rounds:

-8 Man Makers (2x50/35) / Plank Hold

-20 Deadlifts (275/205) / Wall Sit

-24 One-Arm DB Thrusters (50/35) / Scissor Kicks

*Cash out: 500 DU (x2 Singles) / Row

*40 minute time cap.

POST: 2 Rounds: 1:00 Bike/Row/Ski, 15 Hollow Rocks, 15 Arch Rocks

PRE: 5 Sets: 8 Bar Hip Thrusts (135/95), 10 Banded Face Pulls

WOD: AMRAP 14:

-12/9 Cal Bike/Row/Ski

-10 Dual DB Bench Press (50/35)

-8 Strict Pull-ups

-6 Farmer Hold Lunges

POST: 3 Sets: 10 Concentration Curls, 20 OH Banded Tricep Ext.