PRE: Movement Standards

WOD: Partner Day! "Alice" For time: 4 Rounds:

-300m Run (Together)

-30 Power Cleans (95/65)

-30 Russian KB Swings (70/53)

-30/25 Cal Bike

-30 Air Squats

-30 Sumo Deadlift High Pulls

-30/25 Cal Bike

-30 Pendlay Rows

-30 WP G2O (45/35)

-30/25 Cal Bike

*Buy-Out: 300 AbMat Sit-Ups (split between partners)

POST: Mobility

PRE: EMOTM x 12: Minute 1: 0:40 Handstand Hold, Minute 2: 10 Hollow Rocks + 10 Arch Rocks, Minute 3: 0:45 Bike/Row/Ski (Moderate pace)

WOD: On a 2:00 Clock: -20 Hang Snatches (115/75) -Max Bar-Facing Burpees

*Rest 2:00

On a 2:00 Clock: -15 Hang Snatches -Max Bar-Facing Burpees

*Rest 2:00

On a 2:00 Clock: -10 Hang Snatches -Max Bar-Facing Burpees

*Rest 2:00

On a 2:00 Clock: -5 Hang Snatches -Max Bar-Facing Burpees

POST: 21-15-9: Ring Push-ups, RB Woodchoppers (each direction)

PRE: Workout Set-up

WOD: For time:

-200m Run, 10 Back Rack Lunges (95/65), 2 Wall Walks 

-300m Run, 10 Back Rack Lunges, 3 Wall Walks

-400m Run, 10 Back Rack Lunges, 4 Wall Walks

-500m Run, 10 Back Rack Lunges, 5 Wall Walks

-400m Run, 10 Back Rack Lunges, 4 Wall Walks

-300m Run, 10 Back Rack Lunges, 3 Wall Walks

-200m Run, 10 Back Rack Lunges, 2 Wall Walks

POST: 3 Sets: 0:40 Wall Sit, 0:40 Plank