PRE: Movement Standards

WOD: Partner Day! For time: 12 rounds:

-10 Hang Clean and Jerks (95/65)

-8 Single Arm Devil Presses (35/20)

-6 Box Jump Overs (30/24)

*Partners alt. whole round and 150m SB Carry/Prowler Push/Sled Pull

POST: Mobility

PRE: OHS: 15-12-9-6-3 *Build up to a heavy set of 3

WOD: AMRAP 13:

-12/9 Cal Bike/Row/Ski

-9 HSPU (Box/Pike)

-6 Squat Cleans (175/115)

POST: 3x20 Rower Seat Forearm Plank Pulses

PRE: 3 Rounds: 100m Dual DB/KB Overhead Carry, 50′ Front Rack Walking Lunges, 25m Kettlebell Death March

WOD: For time: 5 Rounds:

-60 DU (x3 Singles)

-15 C2B Pull-ups (Kipping/Banded)

POST: 3 Sets: 15 Weighted Glute Bridges (50/35), 15 GHD Sit-Ups