PRE: Movement Standards

WOD: Partner Day! "Filthy Fifty Five" For time:

2 Rounds:

-55 Box Jumps (24/20)

-55 Jumping Pull-Ups

-55 Kettlebell Swings (53/35)

-55 Walking Lunge Steps

-55 Knees-to-Elbows

-55 Push Presses (45/35)

-55 Back Extensions

-55 Wall Ball Shots (20/14)

-55 Burpees

-55 Double-Unders

POST: Mobility

PRE: 3 Sets: 12 Bulgarian Split Squats/Leg, 18 Barbell Good Mornings, 100m Dual KB Front Rack Carry

WOD: For time: 10 Rounds:

-1 Cluster (155/105)

-200m Run

-3 Clean & Jerks

POST: 3 Sets: 20 Hollow Rocks, 20 Dual KB Russian Swings

PRE: 3 Sets: 8 DB Bench Press, 12 DB Deadlifts, 16 DB Bent Over Rows

WOD: For time and distance:

-5 Rounds of Cindy

-5 minutes to accumulate max Handstand Walk

-5 Rounds of Cindy

POST: 30 GHDSU, 30 GHD Hip Extensions