PRE: 3x10 DB Bear Complex *increase weight each set, 3x :90 DB Goblet squat pulse

WOD: AMRAP 18: - 200m MB run, -15 TTB (K2E/KB V-ups), - 10 Power snatches (95/65), 30 DU's (x2 singles)

POST: 3x10 Renegade Row, 50 Rower seat knee tuck ins

PRE: 4 Sets: 8 UB Deadlifts (255/175), 1:30 Max Distance Row/Ski

WOD: For time: 5 Rounds:

-400m Run

-1 Round of "Mary”:

-5 HSPU (Box/Pike)

-10 Pistols

-15 Pull-Ups

POST: 3 Sets: 8 Reverse Burpees, 15 Weighted Glute Bridges

PRE: Movement Standards

WOD: Partner Day! For time:  

-2 rounds (each) -20/15 Standing Cal Bike  -15 G2O (115/85) -10 SB Shoulder to Shoulder -5 Box Jump Overs (30/24)

Then: -2 rounds (each) -20/15 Cal Ski -15 Hang Cleans -10 SB Shoulder to Shoulder -5 Box Jump Overs

Then: -2 rounds (each) -20/15 Cal Row -15 Back Squats -10 SB Shoulder to Shoulder -5 Box Jump Overs

POST: Mobility