PRE: Movement Standards

WOD: Partner Day! AMRAP 24:

-14 Thrusters (155/105)

-6 Synchro. Burpees

-200m Run (together)

-6 Synchro. Burpees

-28 Alt. DB Hang Snatches (50/35)

-6 Synchro. Burpees

*From 24:00, Cash-Out: 70 Wall Balls Shots (20/14)

POST: Mobility

PRE: 3 Sets: 16 Single Leg Barbell Good Mornings, 30 DB Russian Twist

WOD: For time:

-50 Clean and Jerks (135/95)

*Every :90 starting at 0:00: 100m Run

POST: 2 Sets: 20 SA DB OHS, 1:00 Static Bar Hang

PRE: 3 Sets: 8 Half Kneeling Bottom Up Kettlebell Press, 8 Dumbbell Bent Row w/ Band, 30 Band Pull Aparts

WOD: NFT: 21-15-9:

-Pausing Hip Thrusts (135/95, 1 second at top)

-GHD Sit-Ups

Then: Accumulate 1:00 L-Sit on Paralettes

Then: 9-15-21:

-Pausing Hip Thrusts (135/95, 1 second at top)

-GHD Sit-Ups

POST: 5:00 Max Bike/Row/Ski for distance