PRE: Movement Standards

WOD: Partner Day! For time:

-150 Wall Balls (20/14)

-120 Russian KB Swings (53/35)

-100 Box Jump Overs (24/20)

-80 Ring Rows

-200m Sled Push

-40 1 'fer' 1 Burpee to Plate

-30 Synchro DB Thrusters (50/35)

-200m Sled Push

-10 Wall Walks

POST: Mobility

PRE: 3 Sets: 50′ Single DB OH Walking Lunge (35/20), 10 Sumo Deadlift High Pulls (Light-Mod Load), 25 RB Pull Aparts

WOD: For time:

-40 TTR (K2E/KB V-ups)

-400m Run

-20 Dual DB Hang Squat Cleans (50/35)

*Rest 3 minutes

For time:

-30 TTR

-400m Run

-15 Dual DB Hang Squat Cleans

*Rest 2 minutes

For time:

-20 TTR

-400m Run

-10 Dual DB Hang Squat Cleans

POST: Mobility

PRE: 5 Rounds: On the 2:00: 15/12 Cal Bike/Row/Ski, Then: Pegboard/Handstand/L-Sit/Squat Hold Work

WOD: AMRAP 15:

-15 Hang Snatches (75/55)

-30 DU (x2 Singles)

-15 Thrusters

-30 DU

POST: 2 Sets: 50 Oblique Crunches, 20 Ring Assisted Pistols