PRE: Movement Standards

WOD: Partner Day! For time: 

-50/42 Cal Bike/Row/Ski

-50 Box Jump Overs (24/20)

-50 SDHP (95/65)

-50 V-ups

-50 Push Jerks

-50 Box Jump Overs

-50/42 Cal Bike/Row/Ski

-50 Box Jump Overs

-50 SDHP (135/95)

-50 V-ups

-50 Push Jerks

-50 Box Jump Overs

-50/42 Cal Bike/Row/Ski

POST: Mobility

PRE: 5 Sets: On the 2:00: 1 Hang Snatch, 1 Power Snatch, 1 Hang Snatch, 1 OHS

WOD: AMRAP 7:

-4 Muscle-ups (Ring/Bar, 8 Pull-ups)

-8 Front Squats (185/135)

-100m Run

-16 Toes to Bar

*Rest 3 Minutes

AMRAP 7:

-4 Muscle-ups (Ring/Bar, 8 Pull-ups)

-8 Front Squats (155/105)

-100m Run

-16 Toes to Bar

POST: 2 Sets: 24 Reverse Crunches, 12 Landmine Rotations

PRE: Workout Set-up

WOD: For time: 4 Rounds

-25/20 Cal Row

-20/15 Cal Bike

-2 Rounds:

-10 Dual KB Deadlifts (50/35)

-10 Dual DB Alt. Curls

-10 Alt. Renegade Rows (5/arm)

-10 DB Sit-ups w/ OH Press

(1 Round = Row + Bike + 2 Rnds)

POST: 2 Sets: 30 GHD Hip Extensions, 1:30 Plank