PRE: Movement Standards

WOD: Partner Day! "Garry Purdham" AMRAP 41:

-31 Burpees

-31 DU (each)

-31 Deadlifts (115/85)

-31 Push-Ups

-31 Box Jumps (24/20)

-31 Power Cleans

-31 Air Squats

-31 KB Swings (53/35)

-31 S2O

-31 Sit-Ups

-31 Cal Bike/Row/Ski

-31 Wall Balls (20/14)

POST: Mobility

PRE: On the 5:00 x 4 Rounds: 21/15 Cal Row, 15/12 Cal Ski, Front Squats (155/105)

WOD: For time: 3 Rounds:

-400m Run

-15 Wall Facing HSPU (Box/Pike)

POST: 3 Sets: :20 Hollow Hold + :10 Flutter Kicks, 10 V-ups, 20 Mini Band Deadbugs (10/side)

PRE: Heavy Day

WOD: 5-5-4-4-3-3-2-2-1-1 Sumo Deadlift

Then complete: 4 Sets:

-25/21 Cal Bike

-10 Ring Push-ups

-10 Single DB OHS/Arm

POST: 4 Sets: 0:15 L-Sit Hold, 15 Weighted Sit-ups