PRE: Movement Standards

WOD: Partner Day! "Filthy Fifty Five" For time: 2 Rounds:

-55 Box Jumps (24/20)

-55 Jumping Pull-Ups

-55 Kettlebell Swings (53/35)

-55 Walking Lunge Steps

-55 Knees-to-Elbows

-55 Push Presses (45/35)

-55 Back Extensions

-55 Wall Ball Shots (20/14)

-55 Burpees

-55 Double-Unders

POST: Mobility

PRE: 6 Sets: 3 Thrusters (135/95), 1 Thruster (165/115)

WOD: For Time:

-9 Power Cleans (135/95)

-9 Jerks

-9 Front Squats

-15 Power Cleans

-15 Jerks

-15 Front Squats

-21 Power Cleans

-21 Jerks

-21 Back Squats

*12 minute time cap.

POST: 2 Sets: 1:00 L-Sit Hold, 1:30 Weighted Hip Extension Hold (25/15), 2:00 SB Bear Hug Hold

PRE: 5 Rounds: 100′ Sled Push/Pull, 0:30 Max Cal Ski (Redline pace)

WOD: For Time: 10 Rounds: “CTB Cindy”:

-5 C2B Pull-ups

-10 Ring Push-ups

-15 Air Squats

*20 minute time cap.

POST: 100 Feet Elevated MB Sit-ups