PRE: Movement Standards

WOD: Partner Day! For time: 50-40-30-20-10

-Power Snatch (95/65)

-Decline Push-ups

-Cal Bike/Row/Ski (50/35)

*Partners alt. reps 10 Wall Balls (20/14)

POST: Mobility

PRE: 4x20 Bar hip thrusts, Practice HS walks between sets

WOD: "CrossFit Open 21.3" For total time:

-15 front squats

-30 toes-to-bars

-15 thrusters

-Then, rest 1 minute before continuing with:

-15 front squats

-30 chest-to-bar pull-ups

-15 thrusters

-Then, rest 1 minute before continuing with:

-15 front squats

-30 bar muscle-ups

-15 thrusters

-Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

*Time cap: 15 min.

"CrossFit Open 21.4" Complete the following complex for max load:

-1 deadlift -1 clean -1 hang clean -1 jerk

*Time cap: 7 min.

POST: 5 Rounds: 10 DB Plank to T Rotations (5/Side)

PRE: Heavy Day

WOD: Sumo Deadlift High Pull 2-2-2-2-2-2-2-2

-3 Sets: 8 1.25 Back Squats (205/155), 12 Ring Row, 16 RB Good mornings

POST: 20 Parallete Shoot Throughs