PRE: Movement Standards

WOD: Partner Day! For time:

Buy-In: 1 Mile Run

Then, 3 Rounds of:

-21 KB SDHP (53/35)

-21 Sit-Ups

-63 DU Each (x2 Singles)

-21 Hang Cleans (135/95)

-21 Reverse Burpees

-21 HSPU (Box/Pike)

-21 Front Squats

Cash-Out: 5/4.3 Mile Bike

POST: Mobility

PRE: 6 Sets: 1 Power Clean + 1 Push Jerk, 1 Power Clean + 1 Split Jerk *Build up to a heavy complex.

WOD: 5 Rounds: In 4 minutes, complete:

-3 Devil Presses (35/20)

-15/12 Cal Bike/Row/Ski

-3 Devil Presses

-In remaining time, AMRAP: 3 C2B Pull-ups, 5 Push-ups, 7 Air Squats

-1 Minute Rest

POST: 100 DB Russian Twist

PRE: Heavy Day

WOD: Overhead Squat: 1-1-1, Front Squat: 1-1-1-1, Back Squat: 1-1-1-1-1

NFT: 30-20-10:

-SA Russian KB Swings, Right Arm

-SA Russian KB Swings, Left Arm

-KB Goblet Walking Lunges

POST: 3 Sets: 10 GHDSU, 20 Alt. Shoulder Taps