PRE: Movement Standards

WOD: Partner Day! "Monster Chipper" For time:

-50 Devil Presses (2x50/35)

-100 Burpees

-200 Air Squats

-3000/2700m Row/Ski

POST: 100 Banded Good Mornings, 100 Banded Sit-ups

PRE: 3 Sets: On the 4:00, complete: 15 Weighted Sit-Ups, 15/12 Cal Row, 15 Bulgarian Split Squats/Side

WOD: AMRAP 15:

-25 DU (x2 Singles)

-5 Power Snatches (135/95)

-25 DU

-5 Bar Muscle-ups (C2B Pull-ups)

POST: 4x10 Pallof Presses (Heavy RB)

PRE: EMOTM x 11: 1 Bench Press *Build up to a heavy single

WOD: For time: 24-18-12:

-DB Snatches (70/50)

-Box Jump Overs (30/24)

-Front Squats (135/95)

POST: NFT: 20 Handstand Shoulder Taps, 2 Lap Sandbag Carry, 15 Sandbag Cleans, 2 Lap Sandbag Carry, 20 Handstand Shoulder Taps