PRE: Movement Standards WOD: Partner Day! 6 Rounds for Time:

-12 Synchro. Burpees

-16 Synchro. Russian KB Swings (70/53 lb)

-50 Wall Ball Shots (20/14)

-400 meter Run (together)

POST: Athletes pick 1 core movement and AMRAP for 3 minutes

PRE: 6x2 Front Squat (60%)

WOD: Ascending Ladder for 7:00: 1-2-3-4-5…

-Ring Dips

-Deadlifts (315/225)

-Following 7:00 window: 2 min rest, then:

For time: 5 Rounds:

-200m Sprint

-5 Hang Cleans (165/120, decrease 1 rep each round)

POST: Accumulate 1:30 in L-Sit

PRE: 4x3 Snatch Deadlifts (Build to heavy 3), 3x3 Snatch High Pulls (Build to heavy 3)

WOD: "CrossFit Open 21.1" For time:

-1 wall walk -10 double-unders

-3 wall walks -30 double-unders

-6 wall walks -60 double-unders

-9 wall walks -90 double-unders

-15 wall walks -150 double-unders

-21 wall walks -210 double-unders
*Time cap: 15 min.

POST: 2 RNFT: 50 Air Squats, 30, TTR, 10 Devil Presses