PRE: Movement Standards

WOD: Partner Day! "Filthy Fifty Five" For time: 2 Rounds:

-55 Box Jumps (24/20)

-55 Jumping Pull-Ups

-55 Kettlebell Swings (53/35)

-55 Walking Lunge Steps

-55 Knees-to-Elbows

-55 Push Presses (45/35)

-55 Back Extensions

-55 Wall Ball Shots (20/14)

-55 Burpees

-55 Double-Unders (x2 Singles, Each)

POST: Mobility

PRE: Sumo Deadlift 5-3-3-1-1-1 *Build to a heavy single.

WOD: For time:

-400m Run

-15 Power Snatches (95/65)

-15 TTB (K2E/KB V-ups)

-15 OHS

-400m Run

-12 Power Snatches (115/75)

-12 TTB

-12 OHS

-400m Run

-9 Power Snatches (135/95)

-9 TTB

-9 OHS

POST: 30 GHDSU, 30 GHD Hip Extensions

PRE: 3 Sets: 10 Bulgarian Split Squats/Leg, 12 Barbell Good Mornings, 100m Dual KB Front Rack Carry

WOD: For time:

-10/7 Cal Row -10 MB Squat Cleans -10 Sit-ups -20 DU (x2 Singles)

-20/15 Cal Row -20 MB Squat Cleans -20 Sit-ups -40 DU

-30/24 Cal Row -30 MB Squat Cleans -30 Sit-ups -60 DU

-20/15 Cal Row -20 MB Squat Cleans -20 Sit-ups -40 DU

-10/7 Cal Row -10 MB Squat Cleans -10 Sit-ups -20 DU

POST: 40 MB Push-ups (20 R, 20L)