PRE: Heavy Day

WOD:

-Hang Clean & Jerk 5-5-5-5-5

*Work up to a heavy set of 5

-Floor Press 5-5-3-3-1-1

*Work up to a heavy single from rack

POST: 10-8-6-4-2: RB Russian KB Swings (53/35), Parallette Decline Push-ups, Bar Hip Thrusts (115/85)

PRE: Movement Standards

WOD: Partner Day! For time:

-60/48 Cal Bike/Row/Ski

-60 Alt. DB Step-Ups (24/20, 50/35)

-60/48 Cal Bike/Row/Ski

-80 MB Sit-Ups

-60/48 Cal Bike/Row/Ski

-60 DB Snatches

-60/48 Cal Bike/Row/Ski

-20 Wall Walks

POST: Mobility

PRE: Movement Standards

WOD: "CrossFit Open 26.3" For time: 2 Rounds of:

-12 Burpees Over the Bar

-12 Cleans, weight 1

-12 Burpees Over the Bar

-12 Thrusters, weight 1

2 rounds of:

-12 Burpees Over the Bar

-12 Cleans, weight 2

-12 Burpees Over the Bar

-12 Thrusters, weight 2

2 rounds of:

-12 Burpees Over the Bar

-12 Cleans, weight 3

-12 Burpees Over the Bar

-12 Thrusters, weight 3

*Time cap: 16 minutes

F: 65, 75, 85lb, M: 95, 115, 135lb

POST: 3 Rounds: 10 Amer. KB Swings, 8 Hanging Knee Raises, 10 Ring Rows, 150m Run or 10/8 Cal Bike