PRE: Heavy Day

WOD: On a running 35-minute clock: From 0:00-12:00, Every 3 minutes for 4 sets:

-2 x 5 Back Squats (4 progressing loads, 1 for each 3:00 window)

From 12:00-17:00: Rest

From 17:00-35:00: 5 rounds, each for Watts:

-0:20 Max Watts Row/Bike

-12 Russ. KB Swings (70/53)

-6 Goblet Squats

*Rest 1:00 between sets.

POST: 3 Sets: 15/12 Cal Ski, 20 Banded Sit-ups

PRE: Movement Standards

WOD: Partner Day! For time:

-1 Mile SB Run (Together)

Then, AMRAP 18:

-7 Thrusters (75/55)

-7 Pull-ups

-7 Burpees

*Complete work: A-B-A, B-A-B

POST: Accumulate 3:00 Plank, 2:00 DB OH Hold (Single DB/Arm)

PRE: 5 Sets: 8 Dual DB Push Presses (50/35), 10 Single DB Box Step Overs (24/20)

WOD: For time:

-40 Wall Balls

-800/750m Row

-20 TTB (K2E/KB V-ups)

-30 Wall Balls

-600/500m Row

-15 TTB

-20 Wall Balls

-400/350m Row

-10 TTB

POST: 2 Rounds: 25 MB Sit-ups, 30 Plank Jacks