PRE: Movement Standards

WOD: For Time:

-400m Run (Together)

-2 rounds of: 30 Front Squats (95/65), 20/15 Cal Bike/Row/Ski

-Then, 400m Run (Together)

• -2 rounds of: 25 Push Jerks (95/65), 15 Pull-Ups

-Then, 400m Run (Together)

-2 rounds of: 20 Back Squats (135/95), 20/15 Cal Bike/Row/Ski

-Then, 400m Run (Together)

-2 rounds of: 15 Split Jerks (135/95), 15 Pull-Ups

POST: Mobility

RE: NFT: 50 Feet Elevated Ring Rows, 40 Single Arm Devil Presses *Complete in any rep scheme

WOD: AMRAP 15:

-15 TTB (K2E, KB V-UPS)

-35 Burpees

-50 Wall Balls (20/14)

POST: 400m Bear Hug Plate Carry (45/35)

PRE: 3 Sets: 15 Good Mornings (75/55), 15 Banded Glute Bridges, 0:45 Side Plank Each Side

WOD: For Time:

-15/12 Cal Bike/Row/Ski

-25 Power Snatches (95/65)

-15/12 Cal Bike/Row/Ski

-20 Hang Snatches

-200m Prowler Push

-15/12 Cal Bike/Row/Ski

-15 Power Snatches

-15/12 Cal Bike/Row/Ski

-10 Hang Snatches

POST: 3:00 AMRAP: MB Squat Cleans