PRE: Movement Standards

WOD: Partner Day! Ladder up for 20 minutes: 2-4-6…

-Synchro Hang Cleans

-Synchro Push Jerks

- Synchro Thrusters

*One Axle Bar/One Barbell (95/65),

Every 5:00 starting at 0:00 Complete: 200m MB + DB/KB Run

POST: 50 Hollow Rocks/50 Arch Rocks

PRE: 5 Sets: Every 1:30: 3 Squat Cleans (Building to a heavy set of 3)

WOD: 5 Rounds every 4:00:

-21/15 Cal Bike/Row/Ski

-50 DU (x2 Singles)

-5 Strict HSPU

POST: 4 Sets: Accumulate :30 in L-sit, 20 Hip Thrusts (From Bench)

PRE: Movement Standards

WOD: "Bowen" 3 Rounds For Time:

-800 meter Run

-7 Deadlifts (275/185 lb)

-10 Burpee Pull-Ups

-14 Single Arm Kettlebell Thrusters (50/35)

-20 Box Jumps (24/20 in)

POST: Rest and Recover!