PRE: Movement Standards

WOD: Partner Day! For time:

-4 Rounds: 60/50 Cal Ski, 50 Wall Balls (20/14)

-3 Rounds: 10 ‘1 fer1’ Tire Flips, 20 Ground to Overhead (135/95)

*Athletes must complete: 600m Prowler Push, 1600/1400m Row, 800m Backward Sled Pull.

POST: Mobility

PRE: EMOTM x 7: 4 Power Snatches, 6 OH Lunges (Work at a moderate load)

WOD: For time: 3 Rounds:

-30 HRPU (SB Box Over every 5 reps)

-300m SB and KB Carry

-30 American KB Swings (53/35)

POST: 5-8min Ring/Bar Muscle-up/ Pull-up Practice

PRE: 6 Sets: 2 Back Squats, 2 - 1.25 Back Squats *Build up to a heavy set

WOD: For max reps: From 0:00-2:00:

-200m Run

-Max jerks (155/105)

-Rest 1 minute, From 3:00-6:00:

-400m Run

-Max jerks

-Rest 2 minutes, From 8:00-12:00:

-800m Run

-Max jerks

POST: 3 Sets: 8 Lateral Kettlebell Box Step-Ups (left leg), 8 Lateral Kettlebell Box Step-Ups (right leg), 12 Ring Dips