PRE: Movement Standards

WOD: Partner Day! AMRAP 31:

-24 Wall Balls (20/14)

-24 Hang Clean and Jerks (115/75)

-24 Weighted Box Step-ups

-24/20 Cal Bike

-24 Hang Snatches

*Each partner must perform a 1 mile run (total) at some point during the WOD, athletes alt. work and rest as needed.

POST: Mobility

PRE: EMOTM x 10: Odd Minutes: 0:30 Hollow Hold, Even Minutes: 5 Push Presses (Increase in load each round)

WOD: AMRAP 15: 2-4-6-8-10:

-Squat Clean (185/125)

-Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps.

POST: 3x10 SA DB Floor Press (Each Side), 3x10 SA DB Overhead Squats (Each Side)

PRE: 3 Sets NFT: 30/25 Cal Ski, 0:30 SB Bear Hug Hold, 100m SB + DB Carry (50/35)

WOD: For time:

-1600m Run, 100 DU (x2 Singles), 21 DB Snatches/arm (50/35)

-800m Run, 100 DU, 15 DB Snatches/arm

-400m Run, 100 DU, 9 DB Snatches/arm

POST: Mobility