PRE: Movement Standards

WOD: Partner Day! "Simon" For Time:

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold (50/35))

-150 Ring Rows (Overhead Plate Hold (45/25))

-44 Synchro. Plate Thrusters (45/25)

-2,021m Row/Sk Together (1 mile run Together)

-44 Synchro. Plate Thrusters (45/25)

-150 Ring Rows (Overhead Plate Hold)

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold)

POST: Mobility

PRE: 3 Sets: 25 Feet Elevated Sit-ups, 50 DU (x2 Singles), 12 Dual DB Bench Press

WOD: For time:

-10 Wallballs (20/14), 15/12 Cal Bike/Row/Ski

-20 Wallballs, 15/12 Cal Bike/Row/Ski

-30 Wallballs, 15/12 Cal Bike/Row/Ski

-40 Wallballs, 15/12 Cal Bike/Row/Ski

-50 Wallballs, 15/12 Cal Bike/Row/Ski

POST: 3 Rounds: 10 Ring Dips, 20 RB Pull Aparts

PRE: EMOTM x 3: 3 Power Cleans, 1 minute rest, EMOTM x 3: 2 Power Cleans, 1 minute rest, EMOTM x 3: 1 Power Cleans *Increase in load each minute building up to a heavy single.

WOD: AMRAP 12:

-1 HSPU (Box/Pike) 3 Bulgarian Split Squats (per leg)

-2 HSPU, 6 Bulgarian Split Squats (per leg)

-3 HSPU, 9 Bulgarian Split Squats (per leg)

*Continue with this pattern, adding 1 HSPU and 3 Bulgarian Split Squats after every round.

POST: 3 Rounds 12 Dual KB Sumo Deadlift High Pulls, 10 DB Rows, :40 Seated Forward Fold Stretch, :40 Hollow Rock