PRE: Movement Standards

WOD: Partner Day! 6 Rounds for time: -25 Synchro Air Squats -20 Dual DB/KB Walking Lunges (50/35, each) -200m Weighted Run -25 SDHP (95/65)

POST: 3 Sets NFT: 8-10 Ring dips, 16 SB shoulder to shoulder

PRE: 10 min EMOTM: 2 Deadlifts (275/205), 5 Kipping HSPU

WOD: For time: 4 Rounds:

-300m Run

-16 C2B Pull-ups

-300m Run

-8 Jerks (165/115)

POST: 50 Floor Wipers

PRE: Bench Press 3x3, 3x1 (Increase each set, building up to a heavy single)

WOD: For time:

-50 Hang Cleans (115/85)

-100 Wall Balls (20/14)

-50 Hang Cleans

*40 DU (x2 Singles E2MOTM)

POST: 10 min Max Cal Bike, 15 Air Squats on the 0:00, 2:00, 4:00, 6:00, 8:00 min markers