PRE: Movement Standards

WOD: Partner Day! "Century Club" For time:

-100/75 Cal Bike/Row/Ski

-100 Box Jump Overs (24/20)

-100 Power Snatches (95/65)

-100 Thrusters

-100 Chest to Bar Pull-ups

-100 Thrusters

-100 Power Snatches

-100 Box Jump Overs

-100/75 Cal Bike/Row/Ski

POST: Mobility

PRE: On the 2:00 x 5 Rounds: 3 Muscle-ups (3 Pull-ups + 3 Ring Dips), 7-7-5-3-3 Deadlift (Choose a heavy load, practice touch and go)

WOD: For time: 3 Rounds:

-1000/850m Row

-30 Bench Press (115/75)

-60 Air Squats

POST: 100 Feet Elevated Sit-ups

PRE: 0:00-5:00: DB Overhead Squat (Heavy 5 on Each Side), 5:00-10:00: DB Squat Snatch (Heavy 3 on Each Side), 10:00-15:00: Single DB OH Lunge (50’ on Each Side)

WOD: For time:

Buy in: 42/35 Cal Bike

Then, 10 rounds of:

-5 Hang Cleans (135/95)

-30 DU (x2 Singles)

Cash out: 42/35 Cal Bike

POST: 10-8-6-4-2: Inchworms (no push-up), Ab-wheel roll outs