Pre: 4 - 50’ Yoke Walks *complete 8 SB Box Overs (24/20) after each set.

WOD: 4 Rounds: Every 4 minutes:

• 200m Run

• 12 Push Press (95/65)

• 24 Sit Ups

POST: 3x15 Reverse Lunges off WP, 3x10 WP G2O

PRE: 3 Sets: 30 Banded Good mornings, 20 GHDSU (MB Sit ups)

WOD: 3 Rounds of AMRAP 5: - 4 Muscle Ups (8 C2B), - 4 Wall walks, - 8 HRPU

POST: 3x10 incline bench press, 3x10 incline bicep curls

PRE: Movement Standards

WOD: Partner Day! 3 - AMRAP 10: {AMRAP 1 (20 reps each) "You Go, I go" - Air Squats, - Push-ups, Sit-ups *Partners not working hold wall sit} [AMRAP 2 "Waterfall style" - 10 Cal bike/ski/row, - 8 HSPU, - 6 Hang Cleans (95/65)] {AMRAP 3: "Synchonized Fun" - 9 DB/KB Burpee Deadlifts (50/35), -15 Russian KB/DB Swings (53/35), -21 DB Good mornings

POST: Mobility