PRE: Movement Standards

WOD: Partner Day! "The Lou" For time: 44 Rounds:

-4 Wallballs (20/14)

-4 Pull-ups

-4 Burpees

-4 DB Snatches (50/35)

*Partners alt. whole rounds and rest.

POST: Mobility

PRE: 3 Sets: 10 Seated Barbell Good Mornings 20 Unweighted Bulgarian Split Squats (10/leg)

WOD: For time: 5 Rounds:

-6 Strict HSPU (Box/Pike)

-10 Russian KB Swings (70/53)

-16 Single KB Front Rack Lunges

POST: 2 Rounds: :30 SA Overhead DB Hold (Left) + 15 Sit-Ups, :30 SA Overhead DB Hold (Right) + 15 Sit-Ups

PRE: 10 min EMOTM: Odd: 6 Sumo Deadlift High Puls (95/65), Even: 7 Ring Dips

WOD: AMRAP 18:

-30 DU (x2 Singles)

-3 Rounds of “Cindy”

-5 Front Squats (185/135)

POST: 3 Sets: 0:30 Goblet Squat Hold (53/35), 10 Dual DB Bent Over Row, 50 Band Pull-Aparts