PRE: Movement Standards

WOD: Partner Day! "R116" For time:

-200m Farmer Carry (2x35/20)

-116 DB Push Presses (2x35/20, each)

-116 DB Power Cleans (each)

-116 Burpees Over Partner (total)

-200m Farmer Carry

*5 Dumbbell Front Squats every time the DBs touch the ground

POST: 3 Rounds: 20 Sit-Ups, 0:30 Forearm Plank

PRE: On the :30s x 10 Sets: 2 Sumo Deadlift High Pulls (115/75) / 5x5 Weighted Strict Pull-ups

WOD: "Macho Mile" For time: 4 Rounds:

-400m Run

-3 Rounds of "Macho Man" (135/95)

*1 Round of "Macho Man": 3 Power Cleans + 3 Front Squats + 3 Push Jerks

POST: 3 Rounds: 10 TTR, 30 WP Russian Twist

PRE: EMOTM x 10: Odd: 3 Power Cleans (185/135), Even: Max Deficit HSPU in 0:40

WOD: For time: 3 Rounds:

-10 Shuttle Runs (25' Out, 25' Back)

-30 Wall Balls (20/14)

-8 Shuttle Runs

-20 DB Snatches (70/50)

-6 Shuttle Runs

-10 Burpee Box Overs (24/20)

POST: 2 Rounds: 15 Ring Rows, 0:30 Hollow Hold, 8 Side Plank Rotation/side