PRE: Movement Standards

WOD: Partner Day! “Hangul Day” For time:

-70 Goblet Squats (53/35)

-70 Knees-to-Elbows

-70 DB Thrusters (2x35/20)

-70 Cal Bike/Row/Ski

-70 MB Cleans (20/14)

-70 Burpees

-70 Sit-Ups

-70 Wall Balls

-70 Jerks (95/65)

-70 Chest-to-Bar Pull-Ups

-70 Amer. KB Swings

-70 Toes-to-Bars

-70 Push-Ups

-70 Hang Cleans (95/65)

POST: Mobility

PRE: 3 Sets: 5 Dual KB Hang Snatches (35/25), 50′ Dual KB Front Rack Lunges, 5 Dual KB Hang Snatches, 100m Dual KB Farmers Carry

WOD: For time: 30-20-10:

-Power Cleans (115/85)

-Cal Bike

-Directly into: 10-20-30:

-Deadlifts (205/145)

-Cal Row

POST: 50 BB Floor Wipers

PRE: 6 x 5/Arm Landmine Presses (Increase in load each set), 25 Weighted Sit-ups on even sets

WOD: AMRAP 12:

-50 Forward Bear Crawl

-5 Devil Presses (35/20)

-50 Reverse Bear Crawl

-5 Devil Presses

POST: 4 Rounds: :20 Ring Dip Support Hold, :25 Hollow Hold, :30 Hand Stand Hold