PRE: Movement Standards

WOD: Partner Day! “Filthy Fifty Five” For time: 2 Rounds:

-55 Kettlebell Swings (53/35)

-55 Walking Lunge Steps

-55 Jumping Pull-Ups

-55 Knees-to-Elbows

-55 Deadlifts (115/75)

-55 Sit-Ups

-55 Plate Ground-to-Overhead (45/35)

-55 Wall Balls (20/14)

-55 HRPU

-55/45 Calorie Row

POST: Mobility

PRE: 5 Sets, Every 2:00: 1 Rope Climb, Back Squats (5-4-3-3-3, work up in load)

WOD: 3 Rounds, AMRAP 5, 3:00 Rest between rounds:

Round 1: -Buy in: 80 DU (x2 Singles)

Then AMRAP: -12 Box Jump-Overs (24/20) -9 Hang Snatches (75/55)

Round 2: -Buy in: 60 DU

Then AMRAP: -10 Box Jump-Overs -6 Hang Snatches (95/65)

Round 3: -Buy in: 40 DU

Then AMRAP: -8 Box Jump-Overs (24/20) -3 Hang Snatches (115/75)

POST: 30 GHDSU, 30 GHD Hip Extensions

PRE: Workout Set-up

WOD: For time:

-50/40 Cal Bike

-200m Farmer Carry (50/35)

-30 Strict Presses (115/75)

-200m Farmer Carry

-50/40 Cal Bike

POST: 3 Sets: 10 DB Cossack Squats, 20 Mini-Band Side Steps