PRE: Movement Standards

WOD: "The Don" For time:

-66 Deadlifts (115/75)

-66 Box Jumps (24/20)

-66 Amer. KB Swings (53/35)

-66 K2E

-66 Sit-Ups

-66 Pull-Ups

-66 Thrusters (45/35)

-66 Wall Balls (20/14)

-66 Burpees

-66 Double-Unders (x2 Singles)

POST: Mobility

PRE: 4 Sets: 8 Bench Press (Moderate Load), 8 DB Cossack Squats/side

WOD: On the 5:00 x 5 Rounds:

-400m Run

-10/7 Cal Bike

-12 V-Ups

-8 HSPU (Box/Pike)

POST: 3 Rounds: 0:30 L-Sit, 100m Single Arm Farmer Carry

PRE: Movement Standards

WOD: Partner Day! For time:

-4 Rounds: 50/42 Cal Row, 30 Dual DB Front Squats (50/35)

-3 Rounds: 10 ‘1 fer1’ Tire Flips, 20 Ground to Overhead (135/95)

*Athletes Cash out with: 600m Prowler Push or 1600/1400m Ski or 800m Backward Sled Pull

POST: Mobility