PRE: Movement Standards

WOD: Partner Day! "Simon"For Time:

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold (50/35))

-200 Ring Rows (Overhead Plate Hold (45/25))

-44 Synchro. Plate Thrusters (45/25)

-2,021m Row/Ski (1 mile run)

-44 Synchro. Plate Thrusters (45/25)

-200 Ring Rows (Overhead Plate Hold)

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold)

POST: Mobility

PRE: Push Press 7-5-3-3-3 *Build up to a heavy set of 3

WOD: For time:

-800m Run
-30 Dual DB/KB Ground to Overhead (50/35)
-400m Run
-20 Deadlifts (275/205)
-400m Run
-20 Deadlifts
-800m Run
-30 Dual DB/KB Ground to Overhead

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups

PRE: 4 Sets: 16 Bar Hip Thrusts (135/95), 8 Power Cleans

WOD: NFT: 4 Rounds:

-20 GHDSU

-200m Prowler Push

-15 Push-ups (Feet on MB)

-15 KB SDHP (53/35)

POST: 8 Rounds Tabata L-Sit/Hang