PRE: Movement Standards

WOD: Partner Day! AMRAP 30:

-60/50 Cal Bike/Row/Ski

-20 Synchro DB/KB Snatches (50/35)

-45' Synchro DB/KB Lunges

-20 Synchro Push-Ups

-45' Synchro DB/KB Lunges

POST: Mobility

PRE: 6 Sets, on the 1:30: 1 Power Snatch, 1 Hang Snatch, 1 OHS *Build to a heavy complex.

WOD: AMRAP 20:

-75 Wallballs (20/14)

-60/45 Cal Bike/Row/Ski

-45 Sit-ups

-30 Sumo Deadlift High Pulls (75/55)

-15 Ring Dips

POST: 3 Sets: 30 MB Twist, 10 Floor Presses

PRE: Heavy Day

WOD: "Gregg Atlas" For time:

-10,000 lb Cumulative Back Squats

*20 HRPU each time you rack the bar

POST: 3 Sets: 40 RB Wood Choppers (20/side), 8 Strict Pull-ups