PRE: Movement Standards

WOD: Partner Day! For time: 3 Rounds:

-90/75 Cal Bike/Row/Ski

-70 Dual DB/KB Burpee Deadlifts (35/20)

-50 Power Snatches (75/55)

-30 Box Jump Overs (24/20)

*Partners alt. reps and 5 Tire Flips/150’ Sled Push/200m MB Run

POST: Mobility

PRE: 4 Sets: 50′ Dual DB/KB Walking Lunges (1 OH/1 Front Rack), 12 Chest to Bar Pull-ups

WOD: AMRAP 20:

-200m Run

-7 Wall Facing HSPU (Box/Pike)

-7 Squat Cleans (135/95)

POST: 400m Sandbag Bear Hug Walk

PRE: Heavy Day

WOD: Back squat 10-8-6-4-2

Shoulder press 10-8-6-4-2

Deadlift 10-8-6-4-2

*Each set should be as heavy as possible

POST: 3 Sets: 8 DB Bench Press, 8 Strict TTB, 30 Single Leg Glute Bridges