PRE: Movement Standards

WOD: Partner Day! 4 Stations of 7 min AMRAP with :90 rest between stations.

Station 1: 100 m Sprint, DB Hang to OH (50/35).

Station 2: 15 Dual DB/KB Front Squats, Cal Ski.

Station 3: 15 TTB (K2E), Cal Row.

Station 4: 10 Single DB Devil Presses, Cal Bike.

*Partners alt. first movement and AMRAP second movement.

POST: Mobility

PRE: Alternating For 15 Minutes: 1 minute Handstand Walk Practice, 5 Back Squats (205/125)

WOD: 4 Rounds, Every 4 Minutes:

-75 DU (x2 Singles)

-15 Power Snatches (75/55)

-10 Lateral Burpee Bar Overs

POST: 100 WP Russian Twist

PRE: E2MOTM x 5: 21 American KB Swings (70/53), 14 KB Reverse Lunges

WOD: For Time:

-50/35 Cal Bike/Row/Ski

-3 Rounds of “Kelly”

-50/35 Cal Bike/Row/Ski

*1 Round of Kelly: 400 Meter Run, 30 Box Jumps (24/20),30 Wallballs (20/14)

POST: 200m Cool Down Walk