PRE: Movement Standards

WOD: Partner Day! For time (Teams of 3):

-120 Power Snatches (75/55), 120 Box Jump Overs (24/20), 12 Rope Climbs (5 Strict Pull-ups/rope climb)

-90 Power Snatches (95/65), 90 Box Jump Overs, 9 Rope Climbs

-60 Power Snatches (115/80), 60 Box Jump Overs, 6 Rope Climbs

-30 Power Snatches (135/95), 30 Box Jump Overs, 3 Rope Climbs

POST: Mobility

PRE: 4 Sets: 5 KB Squat Cleans, 5 KB Thrusters, 5 Russian Swings, 5 Bent Over Row/arm, 10 Push-ups (Hand on KB) *Athletes choose a heavy KB

WOD: For time:

-1000/850m Row/Ski

-50 Sit-ups

-25 GHD Hip Ext. (Supermans)

-45 Hang Cleans (75/55)

-50 Sit-ups

-25 GHD Hip Ext.

-1000/850m Row/Ski

POST: 2 Sets: 1:00 Low Plank, 15 Hamstring Curls (Banded from rig)

PRE: Heavy Day

WOD: -Weighted Box Step-ups 10-10-10-10-10 (24/20)

-Weighted Strict Pull-ups 3-3-3-3-3

-Accumulate 10 Laps Weighted Carry

POST: 3 Sets: 10 DB Chest Flyes, 15 Decline Push-ups, 15 Weighted GHDSU