PRE: Movement Standards

WOD: “LUPO” For Time (with a Partner)
-Cash-In: 1,943 meter Row

-100 Wall Ball Shots (20/14 lb)

-90 Deadlifts (135/95 lb)

-80 Hand Release Push-Ups

-70 Box Jumps (24/20 in)

-60 Toes-to-Bars

-50 Burpees

-40 Power Cleans (135/95 lb)

-30 Push Presses (135/95 lb)

-20 Weighted Lunges (20/14 lb)

-10 Thrusters (135/95 lb)

-Cash-Out: 1,967 Row

POST: Rest and Recover

PRE: 4 Sets: 100m heavy farmer carry, 3 Sumo Deadlifts (255/170)

WOD:For time: 5 Rounds:

-2 Rounds: 5 C2B Pull-ups, 10 Sit-ups, 15 Air Squats -7 Push Jerks (115/70)

POST: 400 m Backwards Sled Pull

PRE: Bench Press: 9-7-5-3

WOD: For time:

-400m run

-30/25 Cal Bike/Row/Ski

-75' Dual DB/KB Front Rack Walking Lunges

-400m run

-20/15 Cal Bike/Row/Ski

-75' Dual DB/KB Front Rack Walking Lunges

-400m run

-10/7 Cal Bike/Row/Ski

-75' Dual DB/KB Front Rack Walking Lunges

POST: 3x10 DB Rows (Lay face down on bench)