PRE: Movement Standards

WOD: "Chad" For time:

-1,000 Box Step-Ups (20)

*Wear a Ruck Pack (45/35)

POST: Mobility

PRE: Movement Standards

WOD: Partner Day! "The Parks" For time: 6 Rounds Each: Partner A completes:

-20 SA OH DB Lunges (50/35)

-21 Amer. KB Swings (70/53)

-6 Synchronized Burpees

-9 RA DB Thrusters

-9 LA DB Thrusters

-3 RA KB Squat Cleans

-3 LA KB Squat Cleans

*Partner B chooses 1 and perform: Ring Plank Hold, Dead Hang Hold, Parallel Squat Hold, Half Push-Up Hold

POST: Mobility

PRE: 5 Sets: 1 Hang Squat Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk *Build to a heavy set.

WOD: AMRAP 18: Buy-In: 5 Round:

-200m Run

-10 OHS (95/65)

-In Time Remaining AMRAP:

-5 Ring Dips

-10 HRPU

-15 Air Squats

POST: 3 Sets: 15 GHDSU + 30 Banded Pull-Aparts