PRE: 5 Sets: On the 1:30: 3 Muscle-ups (Ring/Bar or 3 Ring Rows + 3 Ring Dips), 3-3-2-2-1 Hang Snatches (Light-Moderate Load)

WOD: For time: 4 Rounds:

-30 Deficit Push-Ups (Hands on plates)

-30 Single DB Box Step-Ups (50/35, 24/20)

-200m Run (4 Lap Jog or 15/12 Cal Bike)

POST: 3 Rounds: 15 Sit-ups, 10 Bird Dogs (5/side), 0:45 Seated Figure-4 Glute Stretch, 0:45 Prone Quad Stretch

PRE: Heavy Day

WOD: Part I: 7 Rounds for Load: 3 Deadlifts, 3 Power Cleans

Part II: 3 Sets: 50′ SA OH DB Walking Lunge (Left), 50′ SA OH DB Walking Lunge (Right), 15 GHDSU

POST: 3 Rounds: 15 Banded Triceps Pressdowns, 10 Bench Dips, 12 WP Lateral Raises

PRE: Movement Standards

WOD: Partner Day! For time: 2 Rounds:

-100/85 Cal Row

-75/64 Cal Bike

-50/42 Cal Ski

-50 Burpee Shuttle Runs (Burpee + 25' Run = 1)

*Partners alt. work and 1 Round of: 8 DB Bench Presses (50/35), 10 Toes-to-Bar.

POST: 2 Rounds: 0:30 Hollow Hold, 0:30 Child’s Pose, 0:30 Couch Stretch/side, 0:30 Supine Overhead Floor Stretch