PRE: Movement Standards

WOD: Partner Day! Team of 3: For Time:

-120 Power Snatches, 600/500m Ski

-90 Hang Cleans, 600/500m Ski

-60 Push Jerks, 600/500m Ski

-6/4.5 mile Bike

-60 Push Jerks, 600/500m Ski

-90 Hang Cleans, 600/500m Ski

-120 Power Snatches, 600/500m Ski

(30 Minute Cap) (115/85)

POST: 100 Incline Push-ups

PRE: 6x2 Front Squats (70% of 1 RM)

WOD: For time: 2 Rounds:

-50 MB Box Overs (24/20)

-40/30 Cal Bike/Ski

-30 TTB

-20 Alt. DB Snatches (70/50)

POST: 50 RB Good Mornings

PRE:7 min EMOTM: 9 Stiff Leg Deadlifts (45% of 1 RM Deadlift)

WOD: On the 4:00 x 4 Sets:

-120/100m Row

-10 Pull-ups

-120/100m Ski

-10 Pistols

POST: 3 Rounds: 8 Strict Pull-ups, 20 Oblique Crunches