PRE: Movement Standards

WOD: Partner Day! For time:

-30 G2O (135/95)

-800m Run (Together)

-100 Wall Balls (20/14)

-15 Team Tire Flips

-100/85 Cal Bike/Row/Ski

-15 Team Tire Flips

-100 Bar Over Burpees

-800m Run (Together)

-30 G2O

POST: Mobility

PRE: 6 Sets: 1 Squat Clean + 1 Clean and Jerk (155/105) *15 GHDSU on even sets.

WOD: EMOTM x 28:

-0:45 Max Cal Row

-0:45 Wall Sit

-0:45 Dual DB Box Step-ups (20, 50/35)

-0:45 Max Cal Bike

-0:45 Max Rope Climbs (Ring Rows)

-0:45 Max Devil Presses

-Rest

POST: 3 Sets: 10 DB Side Delt Raises, 10 Reps DB Reverse Fly

PRE: Heavy Day

WOD: Part A From 0:00-10:00 5 Sets, Every 2:00:

-3 Sumo Deadlifts (Build to a heavy set of 3)

-6 Ring Dips

Rest From 10:00-15:00

Part B From 15:00-35:00 ARMAP 20:

-12 Dual KB Hang Cleans (53/35)

-10 Single KB S2O/side

-50' Prowler Push

-12 Sit-Ups

-8/6 Cal Ski

POST: 2 Rounds: 15 Banded Hamstring Curls, 15 Glute Bridges, 0:30 Pigeon Stretch/per leg