PRE: Movement Standards

WOD: Partner Day! For time: 12 Rounds:

-5 Deadlifts (255/185)

-8 Chest-to-Bar Pull-Ups

-10 Box Jump-Overs (24/20)

-200m MB Run (20/14)

*Partners alternate each movement. Round 1: P1 Deadlifts, P2 C2B...

*Cash-Out: 36 Dual DB Devil’s Squat Cleans (50/35), split as desired.

POST: Mobility

PRE: 5 Sets: 5-5-3-3-3 Overhead Squats (Increase in load), 10 DB Pullovers

WOD: For total reps:

-4:00 Max Cal Bike

-1:00 Max GHD Sit-ups

-1:00 Max DU (SU)

-3:00 Max Cal Bike

-1:00 Max GHD Sit-ups

-1:00 Max DU

-2:00 Max Cal Bike

-1:00 Max GHD Sit-ups

-1:00 Max DU

POST: 2 Sets: 50 Flutter Kicks, 20 Crossover Push-ups

PRE: Heavy Day

WOD: 5 Sets:

-Bench Press (5-6-7-8-9, Decrease load as reps climb)

-8/side DB Goblet Bulgarian Split Squats

-12 Barbell Hip Thrusts

-10 Heavy Single KB Hammer Curls

POST: 3 Sets: 15/side Oblique Crunches, 0:30 Hollow Hold