PRE: Movement Standards

WOD: Partner Day! AMRAP 20:

-9 Cal Bike/Ski

-12 Sumo Deadlift High Pulls

-9 Russian KB Swings (70/53)

*Partners alt. whole rounds

POST: 3 Sets: 2 Rope Climbs, 30 RB Side Steps

PRE: 4x16 Bulgarian Split Squat

WOD: For time:

1 mile run, then 3 Rounds:

-30 MB Squat (20/14) Cleans

-15 Hang Clean and Jerks (95/65)

POST: Barbell Work: 4 Sets: 10 Bent Over Rows, 10 Floor Press , 10 Floor Wipers

PRE: 7 min EMOTM: 3 Shoulder Press

WOD: 5 Rounds: Every 4:00: -21/18 Cal Bike/Row/Ski -15 Front Squats (115/75) -9 TTB (K2E/KB V-ups)

POST: 4 RNFT:  -18 Banded Good Mornings -15 x 4-Count Flutter Kicks -12 Glute Bridges