PRE: Movement Standards

WOD: Partner Day! For time:

-600m Prowler Push

-3 Rounds: 30/25 Cal Row, 30 Dual DB Front Squats (50/35)

-1400/1250m Ski

-2 Rounds: 30 SB Over the Shoulders, 30 Ground to Overhead (155/105)

-400m Backward Sled Pull

-3 Rounds: 10 ‘1 fer1’ Tire Flips, 20 Syncrho. Burpees over the tire

POST: Mobility

PRE: Split Jerk: 4 Sets: 2 Split Jerks (Build to a heavy load), then: 5 min EMOTM: 1 Split Jerk (Heavy Load)

WOD: For Time: 6 Rounds:

-8 TTB (K2E/KB V-ups)

-22 Amer. KB Swings (53/35)

-8 Squat Cleans (115/75)

POST: 5-8min Practice HS Walks

PRE: 3 Rounds Every 4:00: 20/15 Cal Bike/Row/Ski, 12 Alternating KB Z-Presses (8/Side), 16 Back Rack Walking Lunges (95/65)

WOD: For time: 2 Rounds:

-1 Mile Run

-100 sit-ups

POST: 5x5 Ring Dips