PRE: Movement Standards

WOD: Partner Day! For time:

-1 Mile SB Run (Together)

Then, AMRAP 18:

-7 Thrusters (75/55)

-7 Pull-ups

-7 Burpees

*Complete work: A-B-A, B-A-B

POST: Accumulate 3:00 Plank, 2:00 DB OH Hold (Single DB/Arm)

PRE: 5 Sets: 8 Dual DB Push Presses (50/35), 10 Single DB Box Step Overs (24/20)

WOD: For time:

-40 Wall Balls

-800/750m Row

-20 TTB (K2E/KB V-ups)

-30 Wall Balls

-600/500m Row

-15 TTB

-20 Wall Balls

-400/350m Row

-10 TTB

POST: 2 Rounds: 25 MB Sit-ups, 30 Plank Jacks

PRE: 5 Sets: 1 Hang Snatch Pull, 1 Hang Snatch, 1 Power Pull, 1 Power Snatch * Build up to a heavy complex.

WOD: For time: 4 Rounds:

-25/20 Cal Ski

-20/15 Cal Bike

Then, 2 Rounds of:

-10 Bulgarian Split Squats/Side

-10 Plate G2O (45/25)

-10 HSPU (Box/Pike)

-10 Russian Twists/side

POST: 3 Sets: 6 Seated Seesaw Presses/side, 12 WP Arm Circles/direction (5/2.5)