PRE: Movement Standards

WOD: Partner Day! "Dougie & Leon" For time:

-400m DB Run (Together),

Then 3 Rounds of:

-40 WP G2O (45/35)

-2 Tuck Jumps (Each)

-40 Pull-Ups

-40 Power Cleans (95/65)

-40 Push-Ups

-40 Back Squats

-100m Run (Each)

Then: -400m DB Run (Together)

*Time cap: 50 minutes

POST: Mobility

PRE: 3 Sets: 7 KB Waiter Reverse Lunges (Left), 14 Hollow Rocks, 7 KB Waiter Reverse Lunges (Right), 14 Hollow Rocks, 7 Inchworms to Push-Up

WOD: For time: 3 Rounds:

-200m Run

-4 Wall Walks

-8 Thrusters (115/75)

-4 Wall Walks

-200m Run

*1 minute rest between rounds.

POST: 3:00 Cool Down Bike/Row/Ski, 3x:20 L-Sits

PRE: 5-3-2-1-1 Push Jerks *Build up to a heavy single.

WOD: For time:

Buy in: -40/32 Cal Bike/Row/Ski

Then complete:

-60 DU (x2 Singles), 15 Toes to Bar (K2E/KB V-ups), 10 Deadlifts (225/155)

-48 DU, 12 Toes to Bar, 10 Deadlifts

-36 DU, 9 Toes to Bar, 10 Deadlifts

-24 DU, 6 Toes to Bar, 10 Deadlifts

POST: 50 Weighted GHDSU