PRE: Movement Standards

WOD: Partner Day! For time:

-1 Mile Run

-60 Wall Balls (20/14)

Then: 20 Rounds (Alt. full rounds with your partner)

-8/6 Cal Bike/Row/Ski

-6 Dual DB Front Squats (50/35)

-6 Alt DB Hang Clean & Jerks

Then:

-60 Wall Balls

-1 Mile Run

POST: Mobility

PRE: Ascending Ladder for 7 Minutes: 1 HSPU (Box/Pike), 8/6 Cal Bike, 2 HSPU, 8/6 Cal Bike, 3 HSPU, 8/6 Cal Bike

WOD: AMRAP 20:

-30 Russian KB Swings (70/53)

-25 Wall Balls (20/14)

-20 Toes to Ring

-15 Hang Snatches (95/65)

POST: 3 Rounds: 15 GHD Sit-ups, 30′ DB Bear Crawl, 30′ Reverse DB Bear Crawl

PRE: Heavy Day

WOD: Crossfit Total: 1 rep Max of each:

-Back Squat

-Shoulder Press

-Deadlift

*Allow yourself adequate rest to fully max the load.

POST: 3 Rounds NFT: 1:30 plank (:30/side+forearm), 8 Cat Cow stretches, 20 Deadbugs, :30 spiderman + circle stretch