PRE: 5x5 Front rack box squats (work to heavy load)
WOD: 3 Rounds for time: - 100 m DB Farmer carry (35/20), - 20 Alt DB Snatches, - 15 TTR (K2E/KBVups)
POST: 30 Single leg KB RDL's
PRE: Movement Standards
WOD: "Murph" For Time:
-1 mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-1 mile Run
POST: Mobility
PRE: Movement Standards
WOD: Partner day! AMRAP 26: 2-4-6-8…
- Synchro Russian KB swings (53/35),
- KB Deadlifts,
- Goblet squats
*at the top of each minute complete 3 burpees
POST: Mobility