PRE: Front Squat 3x4 (Moderate load), 4x1 (Heavy load)

WOD: Partner Day! For time:

-50 Cal Standing Bike

-50 Partner SB Box Overs (24/20)

Then:

-6 Rounds:

-200m Team Dual DB/KB Run (1 DB each)

-20 Devil Presses (35/20)

-20 Hang Squat Cleans (135/95)

*Partners alt. work and forearm plank only.

POST: Mobility

PRE: Front Squat 3x4 (Moderate load), 4x1 (Heavy load)

WOD: For time: 21-18-15-9:

-Deadlifts (255/155)

-300/225m Row/Ski

-Dual DB Push Jerks (50/35)

-300/225m Row/Ski

POST: 30 Weighted GHDSU

PRE: 4 Sets: 10 Prone Barbell Rows, 50' Single DB OH Walking Lunges

WOD: AMRAP 8:

-Buy-In: 800 Meter Run

Time Remaining: 30 DU (x3 Singles), 15 Thrusters (75/55)

-Rest 4 Minutes

AMRAP 8:

-Buy-In: 800 Meter Run

Time Remaining: 30 DU (x3 Singles), 15 Overhead Squats (75/55)

POST: 5-8 min work on Ring/Bar Muscle-ups.