PRE: Movement Standards

WOD: Partner Day! "Dan Kennedy" AMRAP 35:

-61/52 Cal Bike Bike

-61 DB Lunges (50/35)

-200m Run (Together)

-200m Farmer Carry (2x50/35)

-200m Run (Together)

-61 Air Squats

-200m Run (Together)

-61 Amer. KB Swings (53/35)

-200m Run (Together)

-61 Box Step-Ups (24/20)

-200m Run (Together)

-61 Push-Ups

-200m Run (Together)

-61 KB Deadlifts (53/35)

-400m SB Carry (Together)

POST: Mobility

PRE: 3 Sets: 10 Kneeling Single Arm DB Press (Each Side), 10 Bar Hip Thrusts (125/85), 15 Close Grip Ring Rows

WOD: AMRAP 5:

-15 Lateral Burpee Bar Overs

-21 Power Cleans (155/105)

-200m Run

*2 minute rest

AMRAP 5:

-15 Lateral Burpee Bar Overs

-21 Power Cleans (135/95)

-200m Run

*2 minute rest

AMRAP 5:

-15 Lateral Burpee Bar Overs

-21 Power Cleans (115/85)

-200m Run

POST: 2 Sets: 20 Hollow Rocks, 20 Weight Plate Russian Twists, 15 GHDSU

PRE: Heavy Day

WOD: 5-5-4-4-3-3-2-2-1-1 Sumo Deadlift

Then complete: 3 Sets:

-25/21 Cal Bike

-10 Ring Push-ups

-10 Single DB OHS/Arm

POST: 4 Sets: 0:15 L-Sit Hold, 15 Weighted Sit-ups