PRE: Movement Standards

WOD: Partner Day! AMRAP 30: -Buy in: 4/3.5 mile Bike Then AMRAP: -12 Deadlifts (115/75) -10 Front Squats *Alt. whole rounds and 200m MB run

POST: 4x8 DB Chest Flyes (Laying on bench)

PRE: Power Snatch 4-4-4-2-2 *Bulid to a heavy set of 2

WOD: For time: 3 Rounds: -25 Shoulder to Overhead (75/55) -125' Dual KB Walking Lunges -25 OHS

POST: 100 RB Side Steps

PRE: Back Squat 9-6-3-1-1 *Build to a heavy Single

WOD: For time: 5 Rounds:

-30 Air Squats

-20/15 Cal Bike/Row/Ski

-7 Clean and Jerks (115/85)

POST: 2 Rounds: 3 Lap Farmer Carry, 10 Strict HSPU