PRE: Movement Standards

WOD: Partner Day! "Rhodri" For time: 5 Rounds:

-34 Power Cleans (155/105)

-12 Tire Flips

-400m Team SB Run

Then: 130 Burpees

POST: Mobility

PRE: 5 Sets, On the 2:00: 3 Sumo Deadlift High Pulls, 2 Squat Cleans, 1 Shoulder to OH *Build to a heavy complex

WOD: For time:

-50 Dual DB/KB Walking Lunges (35/20), 500m Run, 5 Hang Snatches (115/85)

-40 Dual DB/KB Walking Lunges, 400m Run, 4 Hang Snatches

-30 Dual DB/KB Walking Lunges, 300m Run, 3 Hang Snatches

-20 Dual DB/KB Walking Lunges, 200m Run, 2 Hang Snatches

-10 Dual DB/KB Walking Lunges, 100m Run, 1 Hang Snatch

POST: 3 Sets: 8 Strict TTR, 20 Supermans

PRE: Bench Press: 1x5, 3x3, 5x1 *Climb each set building up to a heavy single.

WOD: Every 1 minute complete:

-12/9 Cal bike

Complete as many rounds as possible until failure or until you reach 20 rounds.

POST: 2 Sets: 30 GHDSU, 200m Dual DB/KB Carry (0-100: LA DB/KB in Front Rack, RA DB/KB in Hang - Switch for 100-200).