PRE: Movement Standards

WOD: Partner Day! 4 Stations of 7 min AMRAP with :90 rest between stations.

Station 1: 100 m Sprint, DB Snatches (70/50).

Station 2: 15 TTB (K2E), Cal Ski.

Station 3: 15 Dual DB/KB Front Squats, Cal Row.

Station 4: 15 Bar Facing Burpees, Cal Bike.

*Partners alt. first movement and AMRAP second movement.

POST: Mobility

PRE: 4 Sets: 6 Shoulder to Overhead (155/105), 20 UB Wall Balls (20/14)

WOD: AMRAP 10:

-12/9 Cal Bike/Row/Ski, 3 SDHP (95/65)

-12/9 Cal Bike/Row/Ski, 6 SDHP

-12/9 Cal Bike/Row/Ski, 9 SDHP

-12/9 Cal Bike/Row/Ski, 12 SDHP

-12/9 Cal Bike/Row/Ski, 15 SDHP

POST: 3 Sets: Max Strict Ring Dips, 25 Sit-ups

PRE: 5-4-3-3-3 Power Snatch *100m Single Heavy KB Front Rack Carry between sets

WOD: For Time:

-1 mile Run

-60 Alt. Pistols

-50 Pull-ups

-40 Bar Facing Burpees

-30 Power Cleans (135/95)

POST: 50 Barbell Back Rack Reverse Lunges