PRE: Movement Standards

WOD: "Holleyman" 30 Rounds For Time:

-5 Wall Ball Shots (20/14)

-3 HSPU

-1 Power Clean (225/155)

POST: Mobility

PRE: 10 min EMOTM: 1 Squat Clean + 3 Front Squats

WOD: For time: 4 Rounds:

-50 DU (x3 Singles)

-15 Burpee Box Overs (24/20)

-15 Push Press (115/75)

POST: 5x5 Strict Pull-ups

PRE: Movement Standards

WOD: Partner Day! "FG WOD 1":

PART 1 50-40-30-20-10

-Wall balls

-DU

-Sit-ups

PART 2 In the Remaining Time -Max Front Squats

15 min cap.

"FG WOD 2": Each athlete, working one at a time, will have 2 minutes and 30 seconds to complete:

-Buy-in: 20/15 Cal Row

-Bench press for maximum reps

POST: Partners complete a 1 mile weighted run together