PRE: Movement standards

WOD: Partner Day! 4 Stations of 7 min AMRAP with :90 rest between stations.
Station 1: 100 m sprint, Power Cleans (155/115).

Station 2: 18/14 Cal Ski, TTB.

Station 3: 18/14 Cal Row, Back Squats.

Station 4: 18/14 Cal Bike, Bar Facing Burpees.

*Partners alt. First movement and AMRAP 2nd movement.

POST: 4x10 GHD DB Rows (Static hip extension hold)

PRE: 4 Sets: 3 Squat Cleans, 2 Hang Squat Cleans, 1 Shoulder to Overhead (Build to a heavy complex)

 WOD: AMRAP 21:

-50 DU (x2 Singles)

-30 Wall Balls (20/14)

-10 Power Snatches (95/65)

 POST: 3 Rounds NFT: 20/15 Cal Row, 30 Ab-mat Sit-ups

PRE: 5 Rounds E2MOTM: 5 Strict Press, 5 Strict TTB

WOD: For time:

-1 mile run

-6 Rounds: 10 Single DB OHS (50/35), 3 Wall Walks

POST: Accumulate 5:00 in Static Bar Hang