PRE: Movement Standards

WOD: Partner Day! "Seedy" For time:

-14 rounds of 'Cindy', 2 rounds of 'DT' (155/105)

-12 rounds of 'Cindy', 2 rounds of 'DT'

-10 rounds of 'Cindy', 2 rounds of 'DT'

-8 rounds of 'Cindy', 2 rounds of 'DT'

-6 rounds of 'Cindy', 2 rounds of 'DT'

-4 rounds of 'Cindy', 2 rounds of 'DT'

-2 round of 'Cindy', 2 rounds of 'DT'

*'Cindy' 1 Round: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 'DT' 1 Round: 12 Deadlifts, 9 Hang Cleans, 6 S2O (155/105) *Time Cap: 40 minutes

POST: Mobility

PRE: 3 Sets: 7-5-3 Deadlifts (225/145, 255/165, 315/205)

WOD: 3 Rounds: AMRAP 5 with 1 min rest between:

-Buy in: 50 Wall Balls (20/14, R2: 35, R3: 20)

-9 Clean and Jerks (95/65)

-9 Lateral Burpee Bar Hops

POST: 50 Rower seat knee tuck ins

PRE: 5 Sets: 6 Back Squats (225/145), 5 Strict HSPU (Box/Pike)

WOD: For time: 5 Rounds:

-Max-calorie row in 60 seconds

-Turkish get-ups (35/20)

*Each round must have a total of 30 reps. (If you row 20 calories, complete 10 Turkish get-ups)

POST: 3 Sets: 8 Reverse Burpees, 15 Weighted Glute Bridges