PRE: Movement Standards

WOD: Partner Day! "Jack Rose" For Time:

-103 Synchro DU (309 Synchro Single Unders)

Then, 19 Rounds of:

-12 Alt. DB Snatches (50/35)

-19 Air Squats

-15 Cal Bike/Row/Ski

-Finally, perform: 41 Synchro Burpees

POST: Mobility

PRE: 10-8-6-4-2 Bench Press (Build to a heavy set of 2)

WOD: For Time:

-400m Run

-30 Box Jump Overs (24/20)

-30 Thrusters (115/75)

-30 HSPU

-30 Thrusters

-30 Box Jump Overs

-400m Run

POST: 3 Sets: 15 Cal Ski, 15 GHDSU

PRE: 6 Rounds: Every 1:30: 2 Power Snatches, 2 Hang Snatches *Build to a heavy complex

WOD: 7 Rounds: On the 3:00:

-9/6 Cal Bike

-6 Burpees over DB

-100m DB Run (50/35)

POST: 100 Mini-band Steps (50 forward/50 backward)