PRE: Movement Standards

WOD: Partner Day! "The Hammer" For time:

Buy-In: 1000/850m Row/Ski

Directly into:

-300 Russian KB Swings (40/30)

-200 Sit-Ups

-200 SB Lunges

-200 SB Overhead Shoulder Press

Buy-Out: 1000/850m Row/Ski

POST: Mobility

PRE: AMRAP 4: 10 Heavy Alt. DB Snatches, 20 Handstand Shoulder Taps, 2 Minute Rest, AMRAP 4: 10 Heavy Alt. DB Snatches, 20 Handstand Shoulder Taps

WOD: For time: 21-15-9:

-Cal Bike/Row/Ski

-Front Squats (95/65)

15-12-9:

-Toes to Bar (K2E/KB V-ups)

-Hang Squat Cleans

12-9-6:

-Bar Facing Burpees

-Thrusters

50 GHDSU + 5 minutes hip mobility

PRE: 3 Sets: On the 0:00 – 21/15 Calorie Row, On the 1:30 – 18/13 Calorie Row, On the 3:00 – 15/11 Calorie Row, 2 minute rest

WOD: For time: 21-15-9:

-Dual DB Burpee Deadlifts (50/35)

-Box Jump Overs (24/20)

POST: 100 DB Sit-ups