PRE: Movement Standards

WOD: Partner Day! 4 Rounds for time:

-200m Prowler Push (Partner carries SB)

-40 '1 fer1' Clean and Jerks (135/95)

-40 '5 fer 5' Front Squats

-40 Pull-ups (Broken up as needed).

**Cash out: 80 Cal Ski (Partner Holds BB in front rack)

POST: Mobility

PRE: 4 Sets: 2 Push Press, 2 Strict Press (Build to a heavy complex)

WOD: For time: 3-6-9-12-9-6-3

-Power Snatches (95/65)

-Dual DB Burpee Box Step Overs (24/20, 50/35)

POST: 4x:30 Weighted Wall Sit

PRE: 6 Sets: 2 Power Cleans (Build to a heavy set of 2)

WOD: 5 Rounds Every 4:00: -500/450m Row -80' Dual DB/KB OH Walking Lunges (35/20) -80 DU (x2 Singles)

POST: 5x5 Strict Pull-ups