PRE: Movement Standards

WOD: Partner Day! For time:

1000 reps. Broken up as athletes choose among the following movements, no movement is to exceed 200 reps. Deadlift, Hang Clean, Power Clean, Front Squat, Shoulder to Overhead, Air Squat, Box Jump, Pull-up, Sit-up, HRPU

POST: Mobility

PRE: 5 Sets: 2 Hang Squat Cleans, 10 Pistols

WOD: For time:

-200/150 Cal Bike/Row/Ski

*Starting at 0:00 every 3:00:

-3 Power Cleans (165/115)

-6 Jerks

-9 CTB Pull-ups

POST: 50 Lateral Box Step-ups

PRE: 5x5 Strict Pull-ups, 3 Sets: 200 m Farmer Carry at hip/1 OH

WOD: AMRAP 15: -20 Power Snatches (95/65) -40 DU (x2 Singles) -20 Front Rack Lunges -40 DU (x2 Singles)

POST: 800 m Heavy KB Walk