PRE: Movement Standards

WOD: Partner day! "THE BIG 5-0" In a 50 min time cap complete 100 reps of each movement in any order:

-V-ups

-Devil Presses (50/35)

-WP G2O (45/35)

-HRPU

-Burpees

-DB Goblet Squats

-5000m Row/Ski

*Partners alt. work and 100m SB run

POST: Mobility

PRE: 3 Sets: 12 Narrow grip bench press (105/75), :45 HS Hold, 15 Weighted Sit-ups

WOD: 3 sets: AMRAP 5:

-2 Wall Walks

-6 Amer. KB Swings (53/35)

-10 Dual DB Walking Lunges

*400m run between AMRAPs

POST: 150 Bicycles

PRE: AMRAP 6: 35 Mountain Climbers, 5 Pull ups

WOD: For Time:

-21 SDHP (115/85), 200 Meter Run
-21 Bar Facing Burpees, 200 Meter Run

-15 SDHP, 200 Meter Run

-15 Bar Facing Burpees, 200 Meter Run

-9 SDHP, 200 Meter Run

-9 Bar Facing Burpees, 200 Meter Run

POST: 30 Rower Seat Pike Pull-ins