PRE: Movement Standards

WOD: Partner Day! “Garner” For time: 10 Rounds:

-200m Dual DB/KB Farmer Carry (50/35)

-18 Dual DB/KB Thrusters

-20 Pull-Ups

POST: Mobility

PRE: OHS 4x3, 4x1 (Increase each set, building up to a heavy single)

WOD: For time: 5 Rounds:

-24 Deadlifts (95/65)

-18 Hang Cleans

-12 Push Jerks

POST: 75 Straight Leg Sit-ups

PRE: 12 min EMOTM: Odd min: 6 Bench Press (Heavy Load) Even min: 12 Dual DB/KB Front Squats (50/35)

WOD: AMRAP 12:

-7 TTB (K2E/KB V-ups)

-21/15 Cal Bike/Row/Ski

POST: 3 Sets: 20 RB Hamstring Curls, 20 Wall Facing HS Shoulder Taps, 100m Front Rack Dual DB/KB Walk