PRE: Movement Standards

WOD: Partner Day! Part A: "Barber Pole" For time:

-250/200 Cal Bike/Row/Ski (Switch every 25/20 Cals) *8 min time cap.

**Rest 2 minutes**

Part B: For time:

-50 Synchro American KB Swings (50/35)

-40 Synchro Goblet Lunges

-30 Synchro HRPU

-20 Synchro Plate G2O (45/25)

-10 Synchro Burpees onto Plate

POST: Mobility

PRE: Deadlift: 3×4 (225/155), 3×3 (275/185), 3×2 (325/215)

WOD: For time: 15-12-9:

-Thrusters (115/75)

-C2B Pull-ups

Then: 800m Run

15-12-9:

-Thrusters

-C2B Pull-ups

POST: 3 Sets: 10 Bent Over Rows (95/65), 7 Inch worms w/ push-up

PRE: 3 Sets: -24 Bulgarian Split Squats, 12 DB/KB Seated Z-Press, 2:00 Side Plank (1:00 each side)

WOD: For time: 4 Rounds:

-30/25 Cal Bike/Row/Ski

-15 Hang Snatches (95/65)

POST: 8 x :10 L-Sits