PRE: Movement Standards

WOD: Partner Day! AMRAP 36:

-Round 1: 3 Tire Flips, 200m MB Ball Run (20/14)

-Round 2: 12 OHS (95/65), 200m MB Ball Run

-Round 3: 80 DU (x2 Singles), 200m MB Ball Run

*Completed you go, I go style.Partners alt. working through a single round and max calorie Bike/Row/Ski.

POST: Mobility

PRE: 6 Sets, Every :90 Complete: 3 Hang Cleans, 3 Front Squats, 3 Push Jerks

WOD: For time:

21-15-9: Deadlifts (225/155)

9-7-5: Wall Walks

POST: 3 Sets: 7 Seated L Pull-ups, 21 Sit-Ups

PRE: EMOTM x 11: Minutes 1-2-3: 21/18 Cal Bike/Row/Ski, Minute 4: Rest, Minute 5-6-7: 18/15 Cal Bike/Row/Ski, Minute 8: Rest, Minutes 9-10-11: 15/12 Cal Bike/Row/Ski

WOD: For Time:

-1 mile Run

-50 Thrusters (75/55)

-30 Burpee Box Overs (24/20)

-10 Power Snatches (165/105)

POST: 3 Sets: 8 Lateral Kettlebell Box Step-Ups (left leg), 8 Lateral Kettlebell Box Step-Ups (right leg), 15 Ring Rows