PRE: Movement Standards

WOD: Partner Day! For time:

-200/170 Cal Row

*Switch every 25/20 Cals, 8 minute time cap.

*Following 8:00 mark: 6 Rounds:

-200m Farmer Carry (50/35)

-18 DB/KB Thrusters

-16 Push-ups on DB/KB

*Alt. reps and rest as needed, 32 minute time cap.

POST: Mobility

PRE: Alternating On The Minute x 10: Minute 1: 12/9 Cal Bike/Row/Ski Minute 2: AMRAP Deadlifts (255/185)

WOD: AMRAP 20:

-400m Run

-15 TTB (K2E/KB V-ups)

-10 OHS (95/65)

POST: 3 Peg Board ascents (:30 Static Chin-over Bar Hang)

PRE: Heavy Day

WOD: WOD: "Chris Hemsworth" NFT: 10 Rounds:

-10 Bicep Curls

-10 Overhead Press

-10 Tricep Extension

-10 Squats

-10 Lunges (Left)

-10 Lunges (Right)

-10 Bent Over Rows

-10 Standing Twist

*45/35 Empty Barbell

POST: 3 Rounds: 20 Right Oblique Crunches, 20 Crunches, 20 Left Oblique Crunches