PRE: Movement Standards

WOD: Partner Day! “Garner” For time: 10 Rounds:

-200m Dual DB/KB Farmer Carry (50/35)

-18 Dual DB/KB Thrusters

-20 Pull-Ups

POST: Mobility

PRE: Hang Clean and Jerk 4x3, 3x1 (Increase each set, building up to a heavy single)

WOD: 4 Rounds: Every 3:00:

-500/425m Row/Ski

-10 DB Snatches (50/35)

-10 DB Thrusters

POST: 75 Straight Leg Sit-ups

PRE: 3 Sets: 10 Barbell Hip Thrusts, 6 Turkish Get-ups (Heavy load)

WOD: For time:

-50 Walking Lunges

-25 TTR (K2E)

-50 Air Squats

-15 Ring Dips

-50 HRPU

-15 Ring Dips

-50 Air Squats

-25 TTR (K2E)

-50 Walking Lunges

POST: 5 Sets: 10 Wall Facing HS Shoulder Taps