PRE: Movement Standards

WOD: Partner Day! "Goose" For time:

-106 Deadlifts (135/95)

Then, 7 rounds of:

-15 Pull-ups

-15 Thrusters (95/65)

-15 Russian KB Swings (70/53)

Then, 500m Row/Ski (25/21 Cal Bike) Together

*Modified

POST: Mobility

PRE: 4 Sets: 4 Front Squats (Moderate Load), 8 Gorilla Rows/Side, 16 Hollow Rocks

WOD: AMRAP 15:

-5 Clean and Jerks (135/95)

-10 Shuttle Runs (25 ft out, 25 ft back)

*Add 5 Clean and Jerks each round.

POST: 4 Rounds, Every 2 Minutes: 15 WP Sit-Ups (35/25), Time Remaining: OH WP Hold

PRE: 8 Sets: 1 Snatch Deadlift + 1 Hang Snatch + 1 Power Snatch *Build up to a heavy complex.

WOD: For time: 5 Rounds:

-25/21 Cal Bike/Row/Ski

-16 Dual DB Box Step-ups (50/35, 24/20)

-9 HSPU (Box/Pike)

POST: 3 Sets: 30 MB Twist, 10/side Single KB Floor Press