PRE: 3 Sets: 10 Good Mornings (75/55), 8 Dips (On DBs), 5/Side KB Cossack Squats

WOD: For time:

-400m Run

-30 Hang Cleans (115/75)

-15 Burpee Bar Hops

-200m Run

-15 Burpee Bar Hops

-30 Front Squats

-400m Run

POST: 21-15-9: Cal Ski, GHDSU

PRE: Movement Standards

WOD: Partner Day! AMRAP 40:

-400m Run (Together)

-30 Ground-to-Overhead (95/65)

-30 Amer. KB Swings (53/35)

-30/25 Cal Row

-50' Forward Bear Crawl + 50' Reverse Bear Crawl (Each)

-30 Alt. WP Sit-ups (45/35)

POST: Mobility

PRE: 5 Sets, Every 2:00 Complete: 3 Front Squats (185/135), 5 Strict HSPU

WOD: 2 Rounds:

AMRAP 5:

-100m Run

-12 Lunges

-10 MB Sit-ups

*1 minute rest

AMRAP 5:

-15/12 Cal Bike

-12 Push-ups

-10 Alt. Renegade Rows

*1 minute rest

AMRAP 5:

-15/12 Cal Row

-12 Barbell Bent Over Rows

-10 Barbell Curls

*1 minute rest

POST: 2 Rounds: 20 Hollow Rocks, 10 Side Plank Hip Dips/side, 20 Russian Twists