PRE: Movement Standards

WOD: Partner Day! For time:

8 Rounds:

-15/12 Cal Row

-15 Russian KB Swings (53/35)

Then, 8 Rounds:

-12 Alt. DB Hang Cleans (50/35)

-12 Ring Rows

Then, 8 Rounds:

-75’ Prowler Push

-16 Alt. Reverse Lunges (75/55)

*Partners alt. whole rounds and rest.

POST: Mobility

PRE: 3 Rounds, On the 4:00: 12/9 Cal Bike, 30 DU (x2 Singles), 12/9 Cal Ski -30 DU

WOD: For time: 30-20-10:

-Wall Balls (20/14)

-Alt. DB Snatches (50/35)

-HSPU (15-10-5, Box/Pike)

POST: 3 Sets: 12 Reverse Hypers, 15 Banded Hamstring Curls, 18 MB Twist

PRE: Heavy Day

WOD: 5 Sets:

-5 Heavy Back Squats

-5 Weighted Ring Dips

-6 Dual DB Pendlay Rows

-4/Side Deadball Cleans to Shoulder

POST: 3 Sets: 10 Barbell Good Mornings, 12 DB Lateral Raises, 15/side Heavy Deadball Bear-Hug Marches, 0:30 Hollow Hold