PRE: Movement Standards

WOD: Partner Day! "EOD 133" For time:

-65 Front Squats (135/95)

-65 KB Swings (70/53)

-16 Partner Over Burpees

-400m Run

-65 Hang Cleans

-65 Single Arm DB Presses (50/35)

-16 Partner Over Burpees

-400m Run

-65 Chest to Bar Pull-Ups

-65 Box Jumps (30/24)

-16 Partner Over Burpees

-400m Run

-65 Push-Ups

-65 Pendlay Barbell Rows

-16 Partner Over Burpees

*Each partner wears a Weight Vest (20/14)

POST: Mobility

PRE: 3 Sets: 12 Push Presses (2 second pause at top, work at moderate load), :30 L-Sit (Accumulate)

WOD: 10 - 1 minute Rounds, 2 minute rest between Rounds:

-60-yard Shuttle Sprint (5 yards, 10 yards, 15 yards)

-3 Deadlifts (315/205)

-Max Cal Bike/Ski

POST: 4 x 5/Arm Landmine Squat and Press

PRE: 3 Sets: 20 MB Sit-Ups, 100' Dual DB/KB Walking Lunges (50/35, Farmer carry style)

WOD: 5 Rounds: Every 3:00 complete:

-7 Hang Snatches (95/65)

-7 Single Arm Devil Presses (50/35)

-200m Run

POST: 25 Barbell Roll Outs