Day 56

Alright, kids. Here's the word for the day. Got a tough WOD lined up, and hopefully you can find a partner to do it with. That's how it was designed, but if you can't, then just chop the reps in half. Except for the buy-in and cash-out. Here we go!

Warm-up:
2 Rounds
10 Rollover to V-sit
8 Dislocates
10 Barbell Rollouts
8 Lunges w/Twist

Mobility:
Roll Quads - 1min/leg
Roll Hams - 1min/leg
Roll Calves - 1min/leg
Lax Ball to Front/Back of Shoulder - 1min/section

Squat Cycle:
60% - 3x
70% - 3x
80% - 4x
90% - 4x
85% - 2x5

Shoulder Press Cycle:
75% + 15lbs - 7x5

WOD:
For time
Buy-in: Row 500m
100 GHD Sit-ups
80 Snatches @ 95#
60 Box Jumps, 30"
40 Hand Release Push-ups
20 Pistols
Cash-out: 100 DU

If you can't find a partner, do half the reps except for the buy-in and cash-out. Have fun!