PRE: Movement Standards

WOD: Partner Day! For time: Buy-in:

-50 Synchro HRPU

-150 Wall Balls (20/14)

-120 Pull-Ups

-300 DU (x2 Singles)

-4 Rope Climbs

Then… 5 Rounds:

-18 Thrusters (75/55)

-24 Russian KB Swings (70/53)

-24 Box Jump Overs (24/20)

POST: Mobility

PRE: 3 Sets: 20 Barbell Good Mornings (45/35), 15 Dual DB Floor Press, 100m Sled Pull

WOD: For time: 10-8-6-4-2:

-Power Cleans (185/125)

-Chest-to-Wall HSPU (Box/Pike)

POST:  3 Sets: 15 RB Sit-Ups, 20 Banded Face Pulls, 10 WP Around the Worlds (Each direction)

PRE: 2 Rounds NFT: 200m Easy Run, 10 RB Good Mornings, 8 Alt. Cossack Squats, 10 Hollow Rocks, 8 HRPU

WOD: For time: 5 Rounds:

-10/7 Cal Bike

-8 Back Rack Lunges (95/65)

*1 minute rest

4 Rounds:

-12/10 Cal Row

-8 V-ups

*1 minute rest

3 Rounds:

-10/7 Cal Bike

-8 Back Rack Lunges

-12/10 Cal Row

-8 Bar Over Burpees

POST: 2 Sets: 25 GHD Hip Extensions, 10 Banded Lat Pulldowns, :30 Side Plank/side