PRE: Movement Standards

WOD: Partner Day! "Alice" For time: 4 Rounds:

-300m Row

-30 Power Cleans (115/85)

-30 Burpees

-30 Cal Bike

-30 Air Squats

-30 Alt. Lunges

-30 Cal Ski

-30 Deadlifts (115/85)

-30 Weight Plate G2O (45/35)

*Buy-Out: 300 Ab-Mat Sit-Ups

POST: Mobility

PRE: EMOTM x 12: Odd minutes: 12 Dual DB Walking Lunges, Even Minutes: 3 Wall Walks

WOD: AMRAP 18:

-10 Hang Snatches (95/65)

-10 Wall Balls (20/14)

-10 K2E (V-ups)

POST: 5:00 Cool down Bike/Row/Ski, 50 Weighted Sit-ups

PRE: 21 OHS (65/45), 15 OHS (95/65), 9 OHS (135/95), 15 OHS (95/65), 21 OHS (65/45)

WOD: 5 Rounds: AMRAP 4, 1 minute rest between rounds:

-21/17 Cal Bike

-1 Round of "Cindy" (5 Pull-ups, 10 Push-ups, 15 Air Squats)

-Max Power Cleans (185/125)

POST: 20 Parallette shoot throughs (Dip + Push-up)