PRE: Movement Standards

Partner Day! AMRAP 25:

-9/6 Cal Bike/Row/Ski

-12 DB Snatches (50/35)

-15 Burpee Box Overs (24/20)

*Partners alt. rounds and 100m SB run

POST: Mobility

PRE: On the 1:30 x 7 Sets: 2 Bench Press (60% of 1 RM)

WOD: For time: 4 Rounds:

-400m Run, then:

9-6-3:

• Squat Cleans (135/95),

• Chest to Bar Pull-ups

POST: 4x:30 V-Sit

PRE: 3 Sets Every 2:00: 3 Jerks, 3 Front Squats, 3 Thrusters (Work at a heavy load for all 3 sets)

WOD: "Fight Gone Bad" 3 Rounds of 1 min at each station:

-DB Power Cleans

-DB Front Squats

-Double Unders (Singles)

-DB Push Press

-Burpees over DB

POST: 100 Box Hip Extensions