PRE: 7 Sets: On the 1:15: 1 Snatch Pull, 1 Hang Snatch Pull, 2 Power Snatches *Build to a heavy complex

WOD: " Cindy XXX" AMRAP 20:

-10 Pull-Ups, 20 Push-Ups, 30 Air Squats

-15 Pull-Ups, 30 Push-Ups, 45 Air Squats

-20 Pull-Ups, 40 Push-Ups, 60 Air Squats

-25 Pull-Ups, 50 Push-Ups, 75 Air Squats

-30 Pull-Ups, 60 Push-Ups, 90 Air Squats

*Wear a vest.

POST: 3 Sets: 12 Glute Bridges, 8 Single-Leg Deadlifts/side, 10 Bird Dogs (5/side)

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