PRE: Movement Standards

WOD: Partner Day! For time: 4 Rounds:

-400m Run (Together)

-20 Deadlifts (185/125)

-100' Dual KB Front Rack Lunges (50/35)

-20 Hang Cleans (135/95)

-10 Wall Walks

-20 Toes-to-Bar (K2E/KB V-ups)

POST: Mobility

PRE: 5 Rounds: On the 2:00: 9 Burpee Box Jump Overs (30/24), 6 Sumo Deadlift High Pulls (95/65)

WOD: For time: 21-18-15-12-9-6-3:

-Dual DB Bench Press (50/35)

-Air Squats

-Cal Bike

POST: 2 Sets: 0:40 Flutter Kicks, 0:40 Side Plank (Right), 0:40 Side Plank (Left)

PRE: EMOTM x 9: Minute 1: 6 Push Jerks (Constant moderate load), Minute 2: 4 Split Jerks, Minute 3: 8 V-Ups + 0:20 Hollow Hold

WOD: For time: 5 Rounds:

-200m SB Run

-14/9 Cal Bike/Row/Ski

-7 Front Squats (135/95)

-5 Bar Muscle-Ups (10 C2B Pull-ups)

-200m Run

POST: 3 Sets: 5 Inchworms, 20 Sit-ups