PRE: Movement Standards

WOD: Partner Day! "Devil of Ramadi V2" For time: 4 Rounds:

-8 Man Makers (2x50/35) / Plank Hold

-20 Deadlifts (275/205) / Wall Sit

-24 One-Arm DB Thrusters (50/35) / Scissor Kicks

*Cash out: 500 DU (x2 Singles) / Row

*40 minute time cap.

POST: 2 Rounds: 1:00 Bike/Row/Ski, 15 Hollow Rocks, 15 Arch Rocks

PRE: 5 Sets: 8 Bar Hip Thrusts (135/95), 10 Banded Face Pulls

WOD: AMRAP 14:

-12/9 Cal Bike/Row/Ski

-10 Dual DB Bench Press (50/35)

-8 Strict Pull-ups

-6 Farmer Hold Lunges

POST: 3 Sets: 10 Concentration Curls, 20 OH Banded Tricep Ext.

PRE: 3 Sets: 10 Good Mornings (75/55), 8 Dips (On DBs), 5/Side KB Cossack Squats

WOD: For time:

-400m Run

-30 Hang Cleans (115/75)

-15 Burpee Bar Hops

-200m Run

-15 Burpee Bar Hops

-30 Front Squats

-400m Run

POST: 21-15-9: Cal Ski, GHDSU