PRE: Movement Standards

WOD: Partner Day!

Buy in: 100/85 Cal Row/Ski

Then 6 Rounds:

-200m Farmer Carry (50/35)

-12 HSPU

-18 Thrusters (95/65)

-20 TTB

POST: Mobility

PRE: 4 Sets16 Bulgarian Split Squats, 10 SA DB Rows (knee on box), 5 Decline push ups 

WOD: 18 min AMRAP:

-10 Power Snatches (75/55)

-7 C2B Pull-ups (chin over bar)

-10 Push Press

-100m Run

POST: 2 Sets: 50 crunches, 40 penguins, 30 Hollow rocks, 20 Dead Bugs, 10 V-ups

PRE: 3 Sets: 4 World’s Greatest Stretch, 20 Plank Shoulder Taps, 10 Goblet Squats, 8/6 Cal Bike, 10 Box Step-ups

WOD: For time:

-20/15 Cal Bike

-30 Hand Release Push Ups

-20/15 Cal Bike

-30 Sit Ups

-20/15 Cal Bike

-30 Amer. KB Swings (53/35)

-20/15 Cal Bike

-90 Double Unders (x2 Singles)

-20/15 Cal Bike

-30 Walking Lunges

-20/15 Cal Bike

-30 Alt DB Hang Clean and Jerks

POST: 2 Rounds: 30 Flutter Kicks (4-Count), 15 Wall Sit DB Strict Presses