PRE: Movement Standards

WOD: Partner Day! AMRAP 36:

-400m Run

-30 Pull-Ups

-50 Wall Ball (20/14)

-30 Ground to OH (115/85)

-100 Russian KB Swings (53/35)

*Every 4:00 starting at 0:00 Complete 10 Synchro Burpees.

POST: Mobility

PRE: On the 2:00 x 5 Rounds: 12/8 Cal Bike/Row/Ski, *Gymnastics movement - Athletes choice (Option A: 1-2 Pegboard Ascents, Option B: 3 Muscle-Ups/6 Strict Pull-ups, Option C: 3-5 Strict Handstand Push-Ups)

WOD: For time:

-50 Push Presses (95/65)

-50 Box Jumps (24/20)

-50 Front Squats

-50 Sit-ups

-50 Thrusters

POST: 400m Cool down jog

PRE: 3 Sets: 12 Barbell Back Rack Reverse Lunges (Athletes choose a heavy load), 10 Dual DB Floor Press (50/35), 20 Plank Shoulder Taps (Feet elevated)

WOD: AMRAP 20:

-30 Knees-to-Elbow

-800m Run

POST: 2 Sets: 25 GHD Hip Extensions, 10 Banded Lat Pulldowns, :30 Side Plank/side