PRE: Movement Standards

WOD: Partner Day! For time:

-400m Run Together

-100 Hang Snatches (95/65)

-100/85 Cal Bike

-100 Front Squats (115/75)

-400m Run Together

-100 Syncrho. HRPU

-100/85 Cal Ski

-100 Hang Cleans (95/65)

-400m Run Together

*Partners alt. work and rest.

POST: Mobility

PRE: EMOTM x 8: 3 Deadlift (275/185) *10 second hold on last rep

 WOD: AMRAP 16:

-60 DB Snatches (50/35)

-50 Wallballs (20/14)

-40/30 Cal Row

-30 Burpee Box Jumps (24/20)

-10 HSPU (Box/Pike)

 POST: 3 Sets: 8/6 Cal Arm Only Bike, :90 Forearm Plank

PRE: Heavy Day

WOD: OHS 5-5-3-3-3-1-1-1-1

-3 Sets:

-30 Weighted Sit-ups

-15 Bench Press

-7 SB Cleans

POST: NFT: 27/21 Cal Bike/Row/Ski, 21 BB Seated Good Mornings, 27/21 Cal Bike/Row/Ski