PRE: Movement Standards

WOD: Partner Day! For time: 42-36-30-24-18-12-6:

-Thrusters (95/65)

-Bar-Facing Burpees

*After each rung, complete: 24/10 Cal Bike/Row/Ski, 6 Wall Walks

POST: Mobility

PRE: 5 Sets: On the 1:30: 3 Muscle-ups (Ring/Bar or 3 Ring Rows + 3 Ring Dips), 3-3-2-2-1 Hang Snatches (Light-Moderate Load)

WOD: For time: 4 Rounds:

-30 Deficit Push-Ups (Hands on plates)

-30 Single DB Box Step-Ups (50/35, 24/20)

-200m Run (4 Lap Jog or 15/12 Cal Bike)

POST: 3 Rounds: 15 Sit-ups, 10 Bird Dogs (5/side), 0:45 Seated Figure-4 Glute Stretch, 0:45 Prone Quad Stretch

PRE: Heavy Day

WOD: Part I: 7 Rounds for Load: 3 Deadlifts, 3 Power Cleans

Part II: 3 Sets: 50′ SA OH DB Walking Lunge (Left), 50′ SA OH DB Walking Lunge (Right), 15 GHDSU

POST: 3 Rounds: 15 Banded Triceps Pressdowns, 10 Bench Dips, 12 WP Lateral Raises