PRE: 4 Rounds Every 4:00: 500/450m Row/Ski, 12 Heavy DB Snatches (70/50)

WOD: Tabata: 8 Rounds with :30 b/w movements :

- Cal Bike/Row/Ski

-Bench Press (75/55)

-HSPU (Box/Pike)

-MB Squat Cleans (20/14)

POST: 5x5 Box Squats (155/105)

PRE: 20-18-16-14-12-10 Bulgarian Split Squats, HS Shoulder Taps

WOD: Death by: 100m Run (add 20 m each round)

*15 minute time cap

POST: 50 Banded sit-ups

PRE: Movement Standards

WOD: 8 Rounds for time:

-400 m run

-25 Pull ups

-50 Push ups

- 75 Air squats

- 400 m run

*While one partner works the other does static barbell Front Rack Hold (75/55) *40 minute Time Cap

POST: Mobility