PRE: Movement Standards

WOD: Partner Day! “Dougie & Leon” For Time:

Buy in: 400m DB Run (Together)

Then 3 Rounds:

-40 Weight Plate G2O (45/35)

-2 Tuck Jumps Each

-40 Pull-Ups

-40 DB Box Step-Overs (50/35)

-40 Push-Ups

-40 Back Squats (95/65)

-100m Run (Each)

Cash out: 400m DB Run (Together)

POST: Mobility

PRE: 6 Sets, Every 1:30: 1 Clean Pull, 2 Hang Cleans, 1 Power Clean

WOD: For time:

30/25-24/20-18/15-12/9-6/4

-Calorie Bike

10-8-6-4-2

-Thrusters (95/65)

POST: 3 Sets: 12 Banded Face Pulls, 20 Alt. Dead-Bugs, 0:30 Side Plank/side

PRE: 15:00 for Practice: 3 Low-Ring Muscle-Up Transitions, 0:15 Ring Support Hold, 20′ Handstand Walk Practice, 6 Tall Box Jumps (30/24)

WOD: For time: 2 Rounds:

-50 DB Hang Snatches (50/35)

-40 DB Lunges

-30 Push-ups (Hands on DBs)

POST: 3 Sets: 7 Inchworms, 21 Sit-Ups