PRE: Movement Standards

WOD: Partner Day! For time: 6 Rounds:

-50/35 Cal Bike

-50 Wall Balls (20/14)

-50/ 35 Cal Ski

-50 Deadlifts (185/145)

*Partners alt. reps and 8 SB Over the Shoulders

POST: NFT: 21-15-9 GHDSU, TTR, :30 HS Hold

PRE: 10 min EMOTM: Odd: :30 RA DB OH Hold, :30 LA DB OH Hold, Even: AMRAP: Dual DB Walking Lunges

WOD: For time: 21-18-15-12-9-6-3

-Sumo Deadlift High Pulls (95/65)

-Weighted Box Overs (24/20)

POST: 3 Sets: 30 Plank Rows (Switch Every 5 Reps), 30 Crunches

PRE: Workout Set-up

WOD: For load:

-Find heavy complex of 3 Muscle Snatches + 3 OHS (8 min cap)

-2 min rest

-16 min EMOTM: 100m Sprint (+10m each minute)

POST: 75 DB Straight Leg Sit-ups