PRE: Movement Standards

WOD: Partner Day! For Time:

-1200m Run (Together)

-100 Wall Balls (20/14)

-1000m Row

-80 Decline Push-ups

-1200m Run (Together)

-100 GHD Sit-Ups

-1000m Ski

-80 Alt DB Hang Snatches (50/35)

-1200m Run (Together)

-60 Pull-Ups

-1000m Row

-40 Ground-to-Overhead (135/95)

POST: Mobility

PRE: 3 Sets: 50′ Single DB Walking Lunge (Left), 50′ Single DB Walking Lunge (Right), 50′ Burpee Broad Jumps

WOD: For time: 10 Rounds:

-9 Thrusters (45/35)

-6 TTB (K2E/KB V-ups)

-2 Wall Walks

POST: 4 Sets: 8 Strict Knees to Elbow, 30 RB Wood Choppers (15R/15L), :60 Bike/Row/Ski

PRE: 5 Sets, Every 1:30 complete: 3 Muscle-Ups/6 Strict Pull-ups, 5 Sumo Deadlift High Pulls

WOD: EMOM 32:00, 4 rounds:

-Min 1- 12/9 Cal Bike

-Min 2- AMRAP Alt DB Hang Clean and Jerk (50/35)

-Min 3 - 15/12 Cal Row

-Min 4 - AMRAP DB Hammer Curls (Light)

-Min 5 - 12/9 Cal Bike

-Min 6 - AMRAP DB Goblet Squats

-Min 7 - 15/12 Cal Row

-Min 8 - AMRAP: Plank

POST: 3 Sets: 10 Barbell Good Mornings, 15 V-ups