PRE: Movement Standards

WOD: Partner Day! For time:

-1 mile run

-50 Thrusters (115/85)

-1 mile run

-100 SB Burpee box overs (24/20)

-1 mile run

-150 Amer. KB Swings (53/35)

*Partners alt. reps and rest as needed.

POST: Mobility

PRE: 5 Sets: 7 Strict Pull-ups, 100m Farmer Carry

WOD: 2:00 On, 1:00 Off:

-9 Wallballs (20/14)

-9/7 Cal Bike

-Max Sumo Deadlift High Pulls (115/75)

*Complete rounds until 75 SDHPs are achieved.

POST: 3 Sets: 15 RB Glute Abductions (RB above knee), 15 Decline Push-ups

PRE: 3 Sets: 10-8-6 Back Squats, 5-5-5 Front Squats (Increase each set)

WOD: For time: 50-40-30-20-10:

-MB V-ups (20/14)

-Dual DB/KB Power Snatches (35/20)

POST: 4x10 RB Q-Ped Hip Extensions