PRE: Movement Standards

WOD: Partner Day! For time: -400m Run Together -100 Hang Snatches (95/65) -100/85 Cal Bike -100 Front Squats (115/75) -400m Run Together -100 Syncrho. HRPU -100/85 Cal Ski -100 Hang Cleans (95/65) -400m Run Together *Partners alt. work and "rest" of coaches choice

POST: Mobility

PRE: Movement Standards

WOD: For Time:

-10 Handstand Push-Ups

-15 Deadlifts (250/175)

-25 Box Jumps (30/24)

-50 Pull-Ups

-100 Wall Ball Shots (20/14)

-200 Double-Unders

-400 meter Run (with 45/35 lb plate)

POST: Mobility

PRE: Sumo Deadlift 4x3 (Light-Moderat Load), 3x1 (Build to a heavy single)

WOD: 4 Rounds of :40 work/:20 rest at each movement, 1 min rest between rounds: -Air Squats -Devil Presses (35/20) -Sit-ups -Bike/Row/Ski

POST: 4x10/10 DB Reverse flys/Bicep Curls