PRE: Movement Standards

WOD: Partner Day! For time: 30 Rounds:

-6 Hang Snatches (95/65)

-6 Dual DB Thrusters (50/35)

-6 Cal Bike/Row/Ski

*Every 5:00 starting at 0:00 complete 200m team Sandbag and KB run.

POST: Mobility

PRE: Movement Standards

WOD: "Willem VW" For time:

-Buy In: 500m Row (400m Run)

4 Rounds of:

-14 Deadlifts (225/155)

-11 Power Cleans (185/135)

-19 Push Jerks (135/95)

-87 DU (x2 Singles)

-Buy-Out: 1600m Run

*Time Cap: 40 minutes

POST: 3 Sets: 15 GHDSU, 10 Ring Dips

PRE: On the 2:00 x 4 Rounds: 18/14 Cal Bike, HS Walk Practice

WOD: AMRAP 15:

-50 Box Step-ups (24/20)

-50 Jumping Pull-ups

-40 Lunges

-40 Burpees

-30 TTB (K2E/KB V-ups)

-30 Pistols

-Max

POST: 2 Sets: 50 Bicycles, 50 Crunches