PRE: 4 Sets: 10 Weighted Box Step Downs, 8 Strict Pull Ups
WOD: AMRAP 15:
3-5-7-9….
Cal Bike/Row/Ski
Power Cleans (135/95)
POST: 3 Rounds NFT: 30 Bicycles, 1:00 Plank
PRE: 3 RNFT - 15/12 Cal Bike/Row/Ski, 25’ Handstand Walk (50’ Bear Crawl), 15 1 1/4 Back Squats (95/65)
WOD: For time: 5 rounds of:
1 Lap DB/KB Farmer Carry (50/35)
20 Weighted Sit Ups
10 Hang Snatches (85/55)
POST: 5/5 Ring Dips
PRE: Movement Standards
WOD: "M.I.R." AMRAP (with a Partner) in 30 minutes:
Station 1: "Michalski" From 0:00-10:00, perform:-23 Wall Balls (20/14) -53 DU (x2 Singles) *Partner B performs AbMat Sit-Ups*
Station 2: "Irvine" From 10:01-20:00, perform: -30 Alt. DB Snatches (50/35) -14 Box Jumps (24/20) *Partner B performs Wall Sit*
Station 3: "Rittner" From 20:01-30:00, perform: -12 Deadlifts (225/155) -860 meter Run (1000m Row/Ski) *Partner B performs Burpees*
POST: Mobility