PRE: Movement Standards

WOD: Partner Day! AMRAP 30:

-20 Wall Balls (20/14)

-8 Devil Presses (35/20)

-4 Team Tire Flips

-400m Team Run

*Partners alt. wall balls and devil presses each round.

POST: Mobility

PRE: NFT: 21-15-9 Dual KB Cleans, KB V-ups

WOD: For time:

-800m Run

-50 Single DB Burpee Box Overs (24/20)

-30 Hang Snatches (95/65)

POST: 100 Box Hip Extensions

PRE: Bench Press 5-4-3-2-1 *Build to a heavy single

WOD: NFT: -3 Rounds:

7 Deadlifts (225/155)

5 HSPU

7 Back Squats (185/125)

21/15 Cal Row

then, 2 Rounds:

5 Deadlifts (275/185)

20 GHDSU

5 Back Squats (205/140)

21/15 Cal Row

then, 1 Round:

3 Deadlifts (315/225)

20 Strict Pull-ups

3 Back Squats (225/150)

POST: 4 Rounds: 150 m Bicep only row, :20 L-Sit on Rings