PRE: Movement Standards

WOD: Partner Day! For time:

-80/68 Cal Ski

-40 Singe DB Devil Presses (50/35)

-100 MB Squat Tosses over Rig (20/14)

-40 Sandbag Cleans to Shoulder

-80 Alt. DB Hang Clean & Jerks

-10 Rope Climbs

-80 GHD Sit-ups (AbMat Sit-ups)

-80/68 Cal Ski

POST: Mobility

PRE: 5 Sets, on the 1:30: 1 Power Clean, 1 Push Jerk, 1 Hang Squat Clean, 1 Split Jerk * Build to a heavy complex.

WOD: For time: 21-15-9-15-21:

-Hang Snatches (75/55)

-Thrusters

*400m Run after each set.

POST: 3 Rounds: 0:30 Banded Pull-Aparts, 0:30 Hollow Rocks, 0:30 Banded Tricep Extensions, 0:30 Banded Good Mornings

PRE: 3 Sets: 15 Strict Knees to Elbow, 200′ Yoke Carry (Moderate Load), 25 Hip Thrusts

WOD: 5 Sets, Every 4:00: complete:

-10 Handstand Shoulder Taps/side

-10 Back Rack Lunges/side (95/65)

-8 Ring Push-Ups

-50' DB Bear Crawl

POST: 2 Sets: 20 Right Oblique Crunches, 20 Crunches, 20 Left Oblique Crunches