PRE: Movement Standards

WOD: "CrossFit Open 26.2" For time:

-80' DB Overhead Walking Lunge (50/35)

-20 Alt. DB Snatches

-20 Pull-ups

-80' DB Overhead Walking Lunge

-20 Alt. DB Snatches

-20 Chest-to-bar Pull-ups

-80' DB Overhead Walking Lunge

-20 Alt. DB Snatches

-20 Ring Muscle-ups

*Time cap: 15 minutes

POST: 4 Rounds NFT: 12 Barbell Good Mornings, 15 GHD Sit-Ups, 0:15 Parallette L-Sit, 0:45 Bike

PRE: Heavy Day

WOD: Part I: 7 Sets: Every 1:30: 4 Sumo Deadlifts (Build across sets)

Part II: 3 Rounds NFT: 1:00 Weighted Plate Banded Marches, 12 Dual DB Curl & Presses

POST: 3 Sets: 10 Cal Reverse Bike, 20 BB Roll Outs, 0:30 Flutter kicks

PRE: Movement Standards

WOD: Partner Day! 5 Rounds: AMRAP 4, 1:00 rest between rounds:

-20 Dual DB Bench Press (50/35)

-20 Burpee Box Overs (24/20)

-Max 25' Shuttle Runs (25' out/25" back)

POST: 2 Rounds: 0:30 Foam Roll, 0:20 Banded Lat Stretch/side, 10 Split Lunge Pulses/side, 10 V-Ups