PRE: Movement Standards

WOD: Partner Day! For time:

-1 mile Run

-50 Power Cleans (155/105)

-100 Box Jump Overs (30/24)

-50 Shoulder to Overhead

-1000m Farmer Carry (35/25lb plates)

-1 mile run

*Partners may only tag in/out after completing 50 DU (x3 Singles) or 22 UB Wall Balls (20/14)

POST: Mobility

PRE: 5x6 Front Squat (185/135) *15 RB Bicycle Crunches after each set

WOD: For Time:

-800m Run

-60 C2B Pull-ups

-40 DB Snatches (70/50)

-20 Burpees over DBs

POST: 50 Farmer Carry lunges

PRE: Heavy Day

WOD: Deadlift 3-3-3-3-3-3-3, 3 Sets: -9 Strict TTB -15 Weighted GHD Hip Extensions -21 Weighted Sit-ups

POST: 3 Sets: 100m Ski (50 Straight Arm/50 Tricep Ext.), :90 Forearm Plank