PRE: Movement Standards

WOD: Partner Day! "“D&B”" For Time:

-58 Box Jump Overs (24/20)

-2,500m Run (Together)

-200m Walking Lunges (Together)

*Wear a Weight Vest

-Rest 3 minutes

Then, complete 4 Rounds of:

-33 Hang Cleans (135/95)/Partner Plank Hold

-28 Burpee Pull-Ups/Partner Deadlift Hold

POST: Mobility

PRE: 3 Sets NFT: -12 Barbell Box Step-ups (95/65), 8 Single Arm DB Row/Arm (50/35), 8 Strict Knees to Elbow

WOD: For Reps: Five 2.5-minute Rounds of:

-400m Run

-Max Handstand Push-ups *No rest between rounds

POST: 100 Feet Elevated DB Russian Twist

PRE: Heavy Day

WOD: 8 Sets: 4 Clean and Strict Press

*Before each set :20 Static bar hang and :20 Wall Sit

POST: 3 Sets: 10 Feet Elevated Ring Dips, 15/12 Cal Ski, 20 Penguins