PRE: Movement Standards

WOD: Partner Day! "Simon"For Time:

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold (50/35))

-200 Ring Rows (Overhead Plate Hold (45/25))

-44 Synchro. Plate Thrusters (45/25)

-2,021m Row/Ski (1 mile run)

-44 Synchro. Plate Thrusters (45/25)

-200 Ring Rows (Overhead Plate Hold)

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold)

POST: Mobility

PRE: 6-5-4-3-2-1 Sumo Deadlift High Pulls *Build to a heavy set of 1, 5 Strict Pull-ups after each set

WOD: For time: 3 Rounds:

-60 Air Squats

-300m Run

-15 Hang Cleans (155/105)

POST: 4 Sets: 10 TTR, 6 Turkish Get-ups

PRE: Heavy Day

WOD: Alternating On the Minute x 17:

-Minute 1: 3 Push Jerks

-Minute 2: 6 Power Cleans

-Minute 3: Rest

*Build to a heavy Complex

Then: 3 Sets:

-80' Yoke Carry (270/230)

-8 Tire Flips

-25' HS Walk (30 HS Shoulder Taps)

POST: AMRAP 5: Ski Strokes, V-ups (1-1, 2-2…)