Fitness WOD
1. Bench press
5×3@80%
(Can go up each set as long as able to complete 3 reps)

2. Partner WOD
For time:
400m run
80-Back Squat 95/65
80-Front Squat
400m Run
80-Shoulder Press
80-Push Press
400m Run
80-Russian KB Swings
400m Run
80-KB Swings
400m Run

Both partners run. 1st teammate back can start. Once bar/KB has been picked up it can not be set down till all reps of both movements have been completed. If bar is dropped 10 Burpees penalty before continuing

Performance WOD
1. Bench press
5×3@80%
(Can go up each set as long as able to complete 3 reps)

2. Partner WOD
For time:
400m run
80-Back Squat 95/65
80-Front Squat
400m Run
80-Push Press
80-Push Jerk
400m Run
80-Hang Power Clean
400m Run
80-Hang Power Snatch
400m Run

Both partners run. 1st teammate back can start. Once bar has been picked up it can not be set down till all reps of both movements have been completed. If bar is dropped 10 Burpees penalty before continuing