PRE: Movement Standards

WOD: Partner Day! For Time: 10 Rounds:

- 6 Bear Complex (95/65)

- 200 m run (together)

-12 Strict Press

-100 m run

-18 Box Jump overs (24/20)

*Every 5 minutes starting at 0:00 complete 20 MB partner sit-ups

POST: Mobility

PRE: CrossFit Open 25.3

WOD: For time:

-5 wall walks

-50-calorie row

-5 wall walks

-25 deadlifts (225/155)

-5 wall walks

-25 cleans (135/85)

-5 wall walks

-25 snatches (95/65)

-5 wall walks

-50-calorie row

*Time cap: 20 minutes

POST: 3 Rounds:10 Hanging Knee Raises, 10 Alternating Side Plank Hip Dips (5/side) 15 Banded Dead Bugs (light resistance band at feet), 10 Single-Leg Step Downs (5/side), 12 Cossack Squats (6/side)

PRE: Heavy Day

WOD: Sumo Deadlift 3-3-3-3-3-3-3,

Then 3 RNFT:

-:90 WP Banded Marches

-20 Dual DB Strict Press (35/20)

POST: 3 Sets: 10 Cal Reverse Bike, 20 BB Roll Outs, :30 Flutter kicks