PRE: Movement Standards

WOD: Partner Day! "Jack Rose" For Time:

-103 Synchro DU (309 Synchro Single Unders)

Then, 19 Rounds of:

-12 Alt. DB Snatches (50/35)

-19 Air Squats

-15 Cal Bike/Row/Ski

-Finally, perform: 41 Synchro Burpees

*Wear a Weight Vest throughout (20/14)

POST: Mobility

PRE: 6 Sets: 4 Push Press (155/105), 10 Bulgarian Split Squats (5 per leg)

WOD: AMRAP 15:

-12 Hang Squat Cleans (135/95)

-15 Ring dips (Banded/Box)

POST: 2 Sets: 50 Bicycles, 50 Crunches

PRE: Heavy Day

WOD: 5-5-4-4-3-3-2-2-1-1 Sumo Deadlift

Then complete: 3 Sets:

-500/425m Row/Ski

-10 Strict Pull-ups

-10 HSPU on DB

POST: 3x10 Reps (1 Rep = 2 DB Squats + 1 DB Good Morning)