PRE: Movement Standards

WOD: Partner Day! For Time:

-2,000m Row/Ski

-50 Deadlifts (275/185)

-1600m Run

-100 Synchro. Sit-ups

-2,000m Row/Ski

-150 Push Press (45/35)

*Split the work as necessary.

POST: Mobility

PRE: 3 Sets: 8 OHS (135/95), 15 Barbell Rollouts

WOD: For time: 3 Rounds:

-36/24 Cal Bike/Row/Ski

-24 TTB (K2E/KB V-ups)

-12 Jerks (155/105)

POST: 4x10 HS Shoulder Taps

PRE: 4 Sets: 7 Sumo Deadlift High Pulls (115/75), 20 MB Sit-ups

WOD: For time:

-800m Run

Then, 5 rounds of:

-20 Wall Balls (20/14)

-8 Single DB Devil Presses (50/35)

Then,

-800m Run

POST: 100 Mini-band Steps (50 forward/50 backward)