PRE: Movement Standards

WOD: Partner Day! 30 min EMOTM:

-5 Shoulder to Overhead (95/65)

-10 Pistols

-15 V-ups

- *Partners alt. minutes and Max Cal Bike/Row/Ski

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

PRE: 5 Sets working Unbroken: 2 Sets: 1 Cluster + 1 Thruster

WOD: For time:

-200' Dual DB/KB Walking Lunges

-50 DB/KB Snatches

-30 TTB (K2E)

-50 DB/KB Snatches

-200' Dual DB/KB Walking Lunges

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

PRE: 8 min EMOTM: 2 Jerks (Work at a heavy load for all 8 minutes)

WOD: For time:

-40/30 Cal Bike/Row/Ski, 30 Bar Facing Burpees

-30/24 Cal Bike/Row/Ski, 25 Hang Cleans (155/115)

-20/15 Cal Bike/Row/Ski, 20 Bar Facing Burpees

-10/7 Cal Bike/Row/Ski, 15 Hang Cleans

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