PRE: Movement Standards

WOD: Partner Day! "Dougie & Leon" For time:

-400m DB Run (Together)

Then: 5 Rounds of:

-40 WP G2O (45/35)

-2 Tuck Jumps (Each)

-40 Single DB Walking Lunges

-40 Power Cleans (135/95)

-40 Push-Ups

-40 Shoulder-to-Overhead

-100m Run (Each)

Then: -400m DB Run (Together)

*Time cap: 60 minutes

POST: Mobility

PRE: On the 2:00 x 7 Sets: 1:00 HS Walk Work (50' Forward and Backward Bear Crawl), 5 Front Squats (185/125)

WOD: For time: 6 Rounds:

-8 Power Snatches (115/75)

-8 Bar Facing Burpees

POST: 2 Sets: 20 Banded Russian KB Swings, 20 Hollow Rocks

PRE: 6 Rounds: Every 1:30: 8 Sumo Deadlift High Pulls (light load), 30 RB Side steps (left/right)

WOD: AMRAP 20:

-400m Run

-50 DU (x2 Singles)

-10 Clean and Jerks (135/95)

POST: 30/30 GHDSU/Hip Extensions