PRE: Movement Standards

WOD: Partner Day! For time:

Buy in: 800m Team DB/KB Run

3 Rounds:

-30 Dual DB/KB SDHP (50/35)

-200m Farmer Carry

-30 Burpees Over the Wall

-20 TTR

-300m Prowler Push

-20 Dual DB/KB S2O

Cash Out: 400m Team DB/KB Run

POST: Mobility

PRE: 4 Sets: 7 Good Mornings (Athletes choose moderate load), 7 Strict Presses, 15/12 Cal Ski

WOD: For time:

-1 Mile Run

-21 Power Cleans (135/95)

-15 Thrusters

-800m Run

-15 Power Cleans

-12 Thrusters

-400m Run

-9 Power Cleans

-9 Thrusters

POST: 3 Sets: 15 GHDSU + 30 Banded Pull-Aparts

PRE: 5 Sets: 4 Back Squats (Athletes choose a moderate load), 8 Axle Bar Reverse Grip Bent Over Rows (95/65)

WOD: For time: 3 Rounds:

-35 Weighted Sit-ups (35/25)

-70 DU (x2 Singles)

-500/425m Row

POST: 4 x 10 Parallette Shoot Throughs