PRE: Movement Standards

WOD: "Saffa"

-Buy-In: 20 Burpees

EMOTM x 20:

-Minute 1: 15/12 Cal Bike/Row/Ski

-Minute 2: 20/15 Plate G2O (45/25)

-Minute 3: 20 Sit-Ups

-Minute 4: 6 Devil Press Thrusters (2x35/20)

-Minute 5:

Rest Repeat x 4

Then, EMOTM x 20:

-Minute 1: 6 Dual KB Deadlifts + 6 KB Swings + 6 Dual KB Thrusters (53/35)

-Minute 2: 50 Single-Unders

-Minute 3: 12 Alt. DB Snatches (53/35)

-Minute 4: 10 No Push-up Burpees

Repeat x 5

-Buy-Out: 18 Burpees

POST: Mobility

PRE: Movement Standards

WOD: Partner Day! For time:

-400m SB Run (Together)

-100 Deadlifts (125/85)

-400m SB Run (Together)

-80 Hang Cleans

-400m SB Run (Together)

-60 Front Squats

-400m SB Run (Together)

-20 Wall Walks

-400m SB Run (Together)

-20 Clusters

POST: Mobility

PRE: 4 Sets: 12 Front Rack KB Box Step-Ups (24/20), 0:30 SB Bear Hug Hold, 12 Barbell Bent Over Rows

WOD: For time: 3 Rounds:

-800m Run

-3 Rope Climbs

-30 GHD Sit-ups

POST: 5 minute cool down; Bike/Row/Ski/Walk