PRE: Movement Standards

WOD: Partner Day! "Renee" AMRAP 31:

-29 Wall Balls (20/14)

-29 OHS (95/65)

-29 Hang Clean and Jerks

-29 Cal Bike

-29 Hang Snatches

*Each partner must perform a 1,991m Row at some point during the WOD, other two athletes alt. work and rest.

POST: Mobility

PRE: 12-10-8-8-6: Alt. Dual DB/KB Z-Press (per arm)  *:30 DB/KB Hollow hold after each set

WOD: For time:

-100' DB OH Walking Lunge (50/35)

-100 DU (x2 Singles)

-15 Strict HSPU

-20 Front Squats (155/105)

-15 Strict HSPU

-100 DU (x2 Singles)

-100' DB OH Walking Lunge

POST: 3x10 Side Plank Rows (per side)

PRE: Sumo Deadlift 6-6-5-5-4-4 *Build to a heavy set of 4, 8 Strict Pull-ups after even sets

WOD: For time:

-25/20 Calories

-50/40 Calories

-100/80 Calories

-50/40 Calories

-25/20 Calories

*Athletes may choose Bike/Row/Ski, rest 1 minute between sets.

POST: 2 RNFT: 50 Air Squats, 30 TTR, 10 Devil Presses