PRE: Movement Standards

WOD: Partner Day! For time: 12 Rounds:

-5 Unbroken Bear Complexes (95/65)

-10 Unbroken Alt. DB Snatches (50/35)

-200m Medball Run

*Cash-Out: 36 Single DB Devil’s Squat Clean

*Partners alternate each movement. Flow = Partner 1 does Bears, Partner 2 does Snatches, Partner 1 runs, switch roles next round.

POST: Mobility

PRE: 5x3 Hang Cleans *Work at a constant moderate load, 3x15 GHDSU

WOD: For time: 3 Rounds:

-50 HRPU

-40 Front Rack Lunges (115/75)

POST: 3 Rounds: 10 Weighted Pistols (5/leg), 8 L-Pull-Ups, 0:25 Hollow Hold

PRE: Front Squat: 10-8-6-4-2 *Work up to a heavy 2, after set of 8 and 4 complete: 200m Heavy SB/KB/DB Carry

WOD: 5 Rounds of AMRAP 1:30, 0:30 rest between rounds:

-25 DU (Singles)

-6 Deadlifts (225/155)

-25 DU

-Max HSPU (Box/Pike) in Time Remaining

POST: 5 Rounds, Bike/Row/Ski: 1:00 - Light Pace, 0:40 - Moderate Pace, 0:20 - Fast Pace