PRE: Movement Standards

WOD: Partner Day! "By His Wounds" For time (in a Team of 3): 3 Rounds:

-39 Thrusters (95/65)

-400m Team Run with 1 Medicine Ball (20/14)

-100 WP G2O (45/35)

-1 minute Team Dead Hang Hold

-30 Bar Over Burpees

-30 Deadlifts (185/135)

POST: Mobility

PRE: 3 Sets: 50′ Single DB OH Walking Lunge (35/20), 30 Weighted Sit-Ups, 15 Heavy RB Good Mornings

WOD: For time: "Broomstick Mile"

-25 Back Squats (45/35)

-25 Front Squats

-25 Overhead Squats

-400m Run

-25 Shoulder Presses

-25 Push Presses

-25 Push Jerks

-400m Run

-50 Hang Cleans

-400m Run

-50 Hang Snatches

-400m Run

POST: Mobility

PRE: Workout Set-up

WOD: EMOTM x 40:

-Minute 1: 5 Air Squats + 5 Jump Squats

-Minute 2: 5 Push-Ups + 5 Clap Push-Ups

-Minute 3: 5 Sit-Ups + 5 V-Ups

-Minute 4: 5 Strict HSPU + 5 Kipping HSPU

POST: 2 Rounds: 30 Flutter Kicks (4-Count), 15 Wall Sit DB Strict Presses (35/20)