PRE: Movement Standards

WOD: Partner Day! Teams of 3, AMRAP 25:

-90/60 Cal Bike

-60 Alt. DB G2O (50/35)

-300 DU (x2 Singles)

-15 OHS (155/105)

POST: 5 Sets: 20 Glute Bridges (Feet on box), 10 Chest Flyes (Moderate-Light), 0:30 L-Sit

PRE: EMOTM x 7: 3 Push Presses (Moderate Load), 8 Bulgarian Split Squats

WOD: For time:

-5-6-7-8-9-10-9-8-7-6-5: Power Cleans (115/75)

-10-12-14-16-18-20-18-16-14-12-10: Cal Row/Ski

POST: NFT: 50 GHDSU, 5x5 Ring Dips

PRE: EMOTM x 4: 1 Hang Snatch, 1 Power Snatch ... Directly into: EMOTM x 6: 2 Squat Snatches

WOD: For time: 1 Round of:

-30 Pull-Ups

-60 Push-Ups

-90 Air Squats

Then, 2 Rounds of:

-15 Pull-Ups

-30 Push-Ups

-45 Air Squats

Then, 3 Rounds of:

-10 Pull-Ups

-20 Push-Ups

-30 Air Squats

POST: 3 Rounds: 30 Flutter Kicks, 12 V-Ups