PRE: Movement Standards

WOD:Partner Day! For time:

-100/80Cal. Row

-30 Synchro Bar Facing Burpees

-At 8:00 Start:

-100/80 Cal. Ski

-30 Synchro BFB

-At 16:00 Start:

-100/80Cal. Assault Bike

-30 Synchro BFB

POST: 4 Rounds : :20 Static GHD Hip Ext. Hold

PRE: Movement Standards

WOD: For time: "Fran" 21-15-9

-Thrusters (95/65)

-Pull-ups

POST: 2 Rounds: :60 HS Hold, 50 Bicycles, 20 OH Barbell Walking Lunges

PRE: Movement Standards

WOD: For time: 5k Row/Ski

POST: 5 Rounds: 1 Lap Heavy Farmer Carry, 5 Heavy Deadlifts (5 Seconds down), 6 Strict HSPU