PRE: Movement Standards

WOD: Partner Day! "Moreno" AMRAP 35:

-20/15 Cal Bike/Row/Ski

-8x100m Sprints

-22 Clean and Jerks (135/95)

-180 DU (x2 Singles)

*Partners alt. reps and rest as needed.

POST: Mobility

PRE:3 Sets: 7 Seated Good Mornings (3s Down), 15 Bar Hip Thrusts, :20 L-Sit

WOD: For time: 4 Rounds:

-15 Push jerks (135/95)

-50 Air Squats

POST: 45 x 4-Count Flutter Kicks

PRE: On the 1:30 x 5 Sets: 6 Strict Ring Dips, 5 Barbell Shrugs, 4 Squat Cleans *Work at a moderate load on barbell.

WOD: For Time:

-27 Deadlifts (225/155), 27 Toes To Ring (Bar), 400m Run

-21 Deadlifts, 21 Toes To Ring (Bar), 400m Run

-15 Deadlifts, 15 Toes To Ring (Bar), 400m Run

-9 Deadlifts, 9 Toes To Ring (Bar), 400m Run

POST: 3 Sets: 30 KB Russian Twist, 20 RB Front Raises, 20 RB Lateral Raises (10/arm)