PRE: 4 Rounds of 2:00 on, 2:00 Off: 15 C2B Pull-ups, 15 Wallballs (20/14)
WOD: For time: 10 Rounds:
-3 Shuttle Runs (50')
-3 Clean & Jerks (155/105)
*Time Cap: 10 minutes.
POST: 50-40-30-20-10: Sit-Ups, 10-8-6-4-2: Dual KB Deadlifts (80/62)
PRE: 4 Rounds of 2:00 on, 2:00 Off: 15 C2B Pull-ups, 15 Wallballs (20/14)
WOD: For time: 10 Rounds:
-3 Shuttle Runs (50')
-3 Clean & Jerks (155/105)
*Time Cap: 10 minutes.
POST: 50-40-30-20-10: Sit-Ups, 10-8-6-4-2: Dual KB Deadlifts (80/62)
PRE: Movement Standards
WOD: Partner Day! On the 1:30:
-30 DU (x2 Singles)
-10 Amer. KB Swings (70/53)
.-Max Cal Bike/Row/Ski
*Partners alt. 1:30 intervals until 200/170 Cals are complete.
POST: 3 Sets: 16 KB Goblet Reverse Lunges, 24 HS Shoulder Taps, 32 DB Russian Twists
PRE: 5 Rounds: 6 Push Presses (115/75, increase in load each set), 3 Bar/Ring Muscle-ups
WOD: For Time:
-50/35 Cal Bike/Row/Ski
-35 Burpee Box Overs (24/20)
-20 Overhead Squats (155/115)
-35 Burpee Box Overs
-50/35 Cal Bike/Row/Ski
POST: 2 Sets: 1:00 Plank, 50 Banded Pull-Aparts, 25 Banded Tricep Push Downs