PRE: 8 min EMOTM: 4 Back Squats (1-1/4)

WOD: For time: 8 Rounds:

-8 Push Jerks (135/95)

-10/8 Cal Bike/Row Ski

-12 MB Squat Cleans (20/14)

*20 min time cap.

POST: 4x :30 at each: WP Sit-ups, WP Bicycles, WP Flutter kicks

PRE: Movement Standards

WOD: Partner Day! For time:

-1000/800m Row/Ski

-50 Thrusters (95/65)

-50 Bar Facing Burpees

-50 TTB (K2E/KB V-ups)

-1000/800m Row/Ski

-40 Thrusters (115/75)

-50 Bar Facing Burpees

-50 TTB

-1000/800m Row/Ski

-30 Thrusters (135/85)

-50 Bar Facing Burpees

-50 TTB

POST: Mobility

PRE: Bench Press 3-3-5-7-7 *Start at 50% and increase

WOD: 5 Rounds: Every 2:30 minutes complete:

-10 Pull-ups

-10 Push-ups

-10 Air Squats

-10 Sit-ups

-Max Deadlifts (315/225)

POST: 3x10 GHD Back Extension Plate Row + Press