PRE: Movement Standards

WOD: Partner Day! For time:

-Buy in: 1 mile Run

-21-18-15-12-9-6-3:

-Synchro. Power Snatches, Barbell (75/55)/Dual DB/KB (35/20)

-Synchro. Burpees over Bar/DB/KB

-Synchro. V-ups

POST: Mobility

PRE: 3 Sets: 16 Single Leg Elevated Deadlifts (Athletes choose load), 30 DB Russian Twist

WOD: For Time:

-50 DU (x2 Singles) -9 Thrusters (135/95)

-50 DU -15 Squat Cleans

-50 DU -21 Power Cleans

-50 DU -15 Squat Cleans

-50 DU -9 Thrusters -50 DU

POST: 2 Sets: 20 SA DB OHS, 1:00 Static Bar Hang

PRE: EMOTM x 10: 2 Front Squats *Work up to a heavy set of 2

WOD: AMRAP 18:

-200m Run

-16/12 Cal Row/Ski

-12 C2B Pull-Ups

-8 Hang Clean and Jerks (95/65)

POST: 2 Sets: 2 minute light bike, 40 WP Sit-ups with OH Press