PRE: Movement Standards

WOD: "The Don" For time:

-66 Deadlifts (110/75)

-66 Box Jumps (24/20)

-66 Kettlebell Swings (53/35)

-66 K2E

-66 Sit-Ups

-66 Pull-Ups

-66 Thrusters (45/35)

-66 Wall Balls (20/14)

-66 Burpees

-66 Double-Unders

POST: Mobility

PRE: Movement Standards

Partner Day! For time:

-4 Rounds: 50/42 Cal Row, 30 Dual DB Front Squats (50/35)

-3 Rounds: 10 ‘1 fer1’ Tire Flips, 20 Ground to Overhead (135/95)

*Athletes must complete: 600m Prowler Push, 1600/1400m Ski, 800m Backward Sled Pull.

POST: Mobility

PRE: EMOTM x 3: 3 Hang Snatches, EMOTM x 3: 2 Hang Snatches, EMOTM x 3:1 Hang Snatch *Build each minute

WOD: For time: 5 Rounds:

-9 Burpee Box Overs (24/20)

-7 TTB (K2E/KB V-ups)

-5 Squat Cleans (165/110)

POST: 1:00 L-Sit, 1:30 Hip Extension Hold (GHD), 2:00 SB Bear Hug Hold