PRE: Movement Standards

WOD: Partner Day! AMRAP 40:

-800m Run (Together)

-60 Wall Balls (20/14)

-40 Dual DB Step-Ups (50/35, 20")

-20 Single DB Devil Presses

-100/85 Cal Bike

-20 Single DB Devil Press

-40 Dual DB Step-Ups

-60 Wall Balls

POST: Mobility

PRE: 6 Sets: On the 1:30: 1 Power Clean, 2 S2O *Build up to a heavy complex.

WOD: For time:

-30 Back Squats (155/105)

-60 HRPU

-200m Farmer's Carry (2x70/53)

-20 Back Squats

-40 Sit-ups

-200m Farmer's Carry

-10 Back Squats

-20 Ring Dips

-200m Farmer's Carry

POST: 3 Sets: 16 Single Arm RB Lat Pull Downs (8/side), 20 Hollow Rocks

PRE: On the 0:00 – 10 Hang Snatches (75/55), On the 2:00 – 8 Hang Snatches (95/65), On the 4:00 – 6 Hang Snatches (115/85), On the 6:00 – 4 Hang Snatches (135/95), On the 8:00 – 2 Hang Snatches (145/105)

WOD: 3 Rounds, Every 10 Minutes:

-500/425m Row

-500/425m Ski

-38/32 Cal Bike

POST: 4x8 Floor Press (135/95)