PRE: Movement Standards

WOD: Partner Day! "EOD 133" For time:

-65 Front Squats (135/95)

-65 KB Swings (70/53)

-16 Partner Over Burpees

-400m Run

-65 Hang Cleans

-65 Single Arm DB Presses (50/35)

-16 Partner Over Burpees

-400m Run

-65 Chest to Bar Pull-Ups

-65 Box Jumps (30/24)

-16 Partner Over Burpees

-400m Run

-65 Push-Ups

-65 Pendlay Barbell Rows

-16 Partner Over Burpees

POST: Mobility

PRE: 3 Sets: 20 MB Sit-Ups, 100' Dual DB/KB Walking Lunges (50/35, Farmer carry style)

WOD: For Time:

-21 Thrusters (95/65)

-200m Run

-21 HSPU (Box/Pike)

-200m Run

-15 Thrusters

-200m Run

-15 HSPU

-200m Run

-9 Thrusters

-200m Run

-9 HSPU

-200m Run

POST: 25 GHDSU/25 Hip Extensions

PRE: EMOTM x 12 (4 Rounds) : Minute 1 – 5 Push Presses (115/85), Minute 2 – 10 TTR, Minute 3 – 20 Banded Good Mornings

WOD: 10 Rounds 1:00 on/2:00 off:

-21/16 Cal Row/Ski or 17/12 Cal Bike

*For every missed calorie, complete 1 devil press during 2:00 rest (50/35)

POST: Mobility