PRE: Movement Standards

WOD: For time:

- 1000/800m Row

- 150 Goblet Squats (35/20)

- 200m Sand Bag Run (together)

- 100 Push Press (95/65)

- 1000/800m Ski

- 100 Burpee Box Jump overs

- 200m Sand Bag Run (together)

- 150 Air Squats

- 60/48 cal Bike

*Partners alternate reps and plank hold

POST: Mobility

PRE: 4 Sets: 6 Power Cleans (185/125), 10 HS Shoulder Taps

WOD: For time: 4 Rounds:

-400m Run

-30 Wallballs (20/14)

-15 Sumo Deadlift High Pulls (95/65)

POST: 3 Rounds: 10 Reverse Lunges with Bicep Curl, 10 No Push-up Burpees

PRE: 4 Rounds: Every 4:00: 500/450m Row/Ski, 12 Heavy Single DB Clean and Jerks (70/50)

WOD: For Time:

-10 Wall Walks

-30 Deadlifts (185/135)

-30 Amer. Swings (53/35)

-30 Pistols

-30 Deadlifts

-30 Amer. Swings

-10 Wall Walks

POST: Mobility