PRE: Movement Standards

WOD: Partner Day! In teams of 3, AMRAP 40:

-30 Bar Facing Burpees

-30 Hang Squat Cleans (95/65)

-30 Toes to Bar

-30 Dual DB/KB Walking Lunges (50/35)

*Cal Bike/Row/Ski.

*Partners alt. reps, rest, and calories.

POST: Mobility

PRE: 6 Rounds, on the 1:30: 3 LA DB Hang Clean and Jerks, 3 RA Dumbbell Hang Clean and Jerks, 6 TTR/TTB

WOD: For time: 3 Rounds:

-30 Wallballs (20/14)

-30 Box Jumps (24/20)

-30 SDHP (95/65)

-30 S2O

POST: Rest and Recover

PRE: Heavy Day

WOD: Sum of the Best of Each Lift:

-Power Clean

-Bench Press

-Overhead Squat

*8:00 on each movement to find heavy single.

POST: 3 Sets: 8 Kneeling DB Press (Each Side), 25 Banded Good Mornings, 15 GHDSU