PRE: Movement Standards

WOD: Partner Day! For time:

-4 Rounds: -40 Thrusters (65/45) -30/24 Cal Bike/Row/Ski -20 Deadlifts (225/155)

Directly Into . . .

Climb the Ladder 10-20-30…

-Burpee Wall Balls (20/14)

-American KB Swings (53/35)

**35 min cap, parts alt. work and 100ft Backward Bear crawl or 200m SB Run

POST: 10 min to work on skill of athletes choice

PRE: 800m Farmer Carry (50/35) *If weight is set down must complete 3 Dual DB/KB Power Cleans before resuming

WOD: For time: 6 Rounds:

-200m Run

-10 Toes To Bar (K2E/KB V-ups)

-5 Hang Squat Cleans (155/115)

POST: 40 Floor Wipers, 45 Hamstring Raises (GHD)

PRE: Heavy Day

WOD:

-Split Jerk 10-8-6-4-2

-3 Sets: -10 Dual DB Reverse Lunges (Standing on Plate) -15 Bar Hip Thrusts (135/95) -30 Banded Pull-Aparts

POST: 3x10 Incline DB Bench Press, :30 L-Sits between sets