PRE: 3 Sets: 12 Band Resisted Dead Bugs (6/Side), 10 Tempo DB Squats, 8 Pausing Frog Bridges

WOD: AMRAP 18:

-12/10 Cal Row/Ski

-10 Box Jumps (24/20)

-12/10 Cal Row/Ski

-6 Burpee Pull-ups

-200m Run (4 Lap Run)

POST: 3 Rounds: 10 prone Y-T raises (5 each pattern), 12 alternating single-arm DB floor presses (light), 16 Leg Lifts to bar

PRE: Heavy Day

WOD: Part I: For Max Load in 12 minutes:

-2 Hang Cleans

-2 Front Squats

-2 Shoulder-to-Overheads

Part II: 3 Rounds:

-20 GHD Sit-ups

-25′ Handstand Walk (50' Bear Crawl)

POST: 3 Sets: 8 Kneeling DB Press (Each Side), 15 RB Hamstring Curls

PRE: Movement Standards

WOD: Partner Day! For time:

-100/85 Cal Bike/Row/Ski

Then, 4 Rounds:

-25 Thrusters (95/65)

-25 Box Jump Overs (24/20)

Then, 4 Rounds:

-25 Clean and Jerks

-25 Chest-to-Bar Pull-Ups

Then, 4 Rounds:

-25 Thrusters

-25 Box Jump Overs

-100/85 Cal Bike/Row/Ski

POST: Mobility