PRE: Movement Standards

WOD: Partner Day! For time:

-400m SB Run (Together)

-100 Deadlifts (125/85)

-400m SB Run (Together)

-80 Hang Cleans

-400m SB Run (Together)

-60 Front Squats

-400m SB Run (Together)

-20 Wall Walks

-400m SB Run (Together)

-20 Clusters

POST: Mobility

PRE: 4 Sets: 12 Front Rack KB Box Step-Ups (24/20), 0:30 SB Bear Hug Hold, 12 Barbell Bent Over Rows

WOD: For time: 3 Rounds:

-800m Run

-3 Rope Climbs

-30 GHD Sit-ups

POST: 5 minute cool down; Bike/Row/Ski/Walk

PRE: Heavy Day

WOD: 8 Sets: 1 Clean Pull, 1 Squat Clean, 1 Jerk *Build to a heavy complex.

Then, 3 Sets: 10 Strict Pull-ups, 12 Bar Hip Thrusts, 20 Banded Good Mornings

POST: 3 Sets: 20 Sit-ups, 0:45 Ring Hang