PRE: Heavy Day

WOD: Part A From 0:00-10:00 5 Sets, Every 2:00:

-3 Sumo Deadlifts (Build to a heavy set of 3)

-6 Ring Dips

Rest From 10:00-15:00

Part B From 15:00-35:00 ARMAP 20:

-12 Dual KB Hang Cleans (53/35)

-10 Single KB S2O/side

-50' Prowler Push

-12 Sit-Ups

-8/6 Cal Ski

POST: 2 Rounds: 15 Banded Hamstring Curls, 15 Glute Bridges, 0:30 Pigeon Stretch/per leg

PRE: Movement Standards

WOD: Partner Day! "Dougie & Leon" For time:

-400m DB Run (Together),

Then 3 Rounds of:

-40 WP G2O (45/35)

-2 Tuck Jumps (Each)

-40 Pull-Ups

-40 Power Cleans (95/65)

-40 Push-Ups

-40 Back Squats

-100m Run (Each)

Then: -400m DB Run (Together)

*Time cap: 50 minutes

POST: Mobility

PRE: 3 Sets: 7 KB Waiter Reverse Lunges (Left), 14 Hollow Rocks, 7 KB Waiter Reverse Lunges (Right), 14 Hollow Rocks, 7 Inchworms to Push-Up

WOD: For time: 3 Rounds:

-200m Run

-4 Wall Walks

-8 Thrusters (115/75)

-4 Wall Walks

-200m Run

*1 minute rest between rounds.

POST: 3:00 Cool Down Bike/Row/Ski, 3x:20 L-Sits