PRE: Movement Standards

WOD: Partner Day! "Tara O’Sullivan" For time: .

-1 mile SB Carry (Together)

-100 Deadlifts (135/95)

-100 Pull-Ups

-100 Push-Ups

-48 Amer. KB Swings (70/53)

*Wear a Weight Vest (20/14)

POST: Mobility

PRE: Ascending Ladder for 7:00: 1 Muscle-up/Pull-up, 3/2 Cal Bike - 2 Muscle-ups/Pull-ups, 6/4 Cal Bike - 3 Muscle-ups/Pull-ups, 9/6 Cal Bike

WOD: For time:

-50 Back Squats (95/65)

-50 GHD Sit-ups (Weighted Sit-ups)

-50 Back Squats (75/55)

-50 Back extensions (Supermans)

-50 Back Squats (55/45)

-50 GHD Sit-ups (Weighted Sit-ups)

POST: 2 Rounds: 10 DB Z-Presses, 10 Diamond Push-Ups, 20 HS Shoulder Taps

PRE: 3 Sets: 10 Dual DB/KB Seated Clean & Press, 10 Goblet Squats, 10 Russian Swings, 10 Dual DB/KB Bent-Over Rows

WOD: For time: 5 Rounds, 1:00 rest between rounds:

-21 DU (x2 Singles)

-9 Thrusters (95/65)

-21 DU

-15/12 Cal Bike/Row/Ski

POST: 3 Rounds: 10 Barbell Bicep Curls, 10 Barbell Floor Wipers, 1:00 Plank