PRE: Movement Standards

WOD: Partner Day! For time:

-800m Run (Together)

Then 4 Rounds of:

-40/32 Cal Bike/Row/Ski

-30 Alt. DB Hang Clean to Overhead (50/35)

-20 Synchro.Sit-Ups

-40 Box Jump Overs (24/20)

-20 Sandbag Bearhug Front Squats

Finish with: -800m Run (Together)

POST: Mobility

PRE: Movement Standards

WOD: "1776" For Time: Teams of 3:

-KB Swings (53/35)

-Box Jumps (24/20)

-Air Squats

-Push-Ups

-Burpees

-Pull-Ups

-Sit-Ups

-Row (Cals)

-DU (x3 Singles)

-Wall Balls (20/14)

-WP G2O

-Dual DB/KB Push Press (50/35)

*As a team, complete a total of 1776 reps (148 reps per movement) in any order.

POST: Mobility

PRE: 6 Sets: 1 Clean Pull + 1 Squat Clean + 1 Clean and Jerk *Build up to a heavy complex.

WOD: AMRAP 14:

-10 DB Snatches (50/35)

-10 Wall Balls (20/14)

-10 Single DB Box Step Overs (24/20)

-400m Run

POST: 3 Sets: 10 Barbell Curls, 6 Ring Dips