PRE: Movement Standards

WOD: Partner Day! For time:

-600m Prowler Push

-3 Rounds: 30/25 Cal Row, 30 Dual DB Front Squats (50/35)

-1400/1250m Ski

-2 Rounds: 30 SB Over the Shoulders, 30 Pull-ups

-400m Backward Sled Pull

-3 Rounds: 10 ‘1 fer1’ Tire Flips, 20 Syncrho Burpees over the tire

POST: Mobility

PRE: Bench Press 3x4 (Moderate load), 4x1 (Heavy load)

WOD: For time: 6 Rounds:

-200m Run

-21 American KB Swings (53/35)

-15 KB Box Overs (24/20)

-9 Hang Squat Snatches (95/65)

POST: 50 TTR

Thursday 8.5.2021

PRE: Heavy Day

WOD: Deadlifts 3-1-3-1-3-1 (Build to a heavy single)

6 RNFT: 1:00 Static SB bear hug hold, 1 Rope climb, 25 RB Sit-ups

POST: 10-12 min work on Ring/Bar Muscle-ups.