PRE: Movement Standards

WOD: Partner Day! For time, in teams of 3:

-100/85 Cal Row

-100 Box Jump Overs (24/20)

-100 Clean and Jerks (95/65)

-100 Thrusters

-100 Bar Facing Burpees

-100 Thrusters (95/65)

-100 Clean and Jerks (95/65)

-100 Box Jump Overs (24/20)

-100/85 Calorie Row

*P1: Work, P2 Rest, P3: 400m Run.

POST: 50 Reps, Athletes choice of core movement.

PRE: 3 Sets: 5 Bench Press (Athletes choose a heavy load), 100m SB Carry, 5 Bench Press, 100m SB + KB Carry

WOD: For time: 10 Rounds:

-4 Deadlifts (155/105)

-3 Hang Cleans

-2 Front Squats

-100m Run

POST: 3 Sets: 15 GHD Sit-Ups, 20 Banded Face Pulls, 10 WP Around the Worlds (Each direction)

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)