PRE: EMOTM x 11: 1 Power Clean and Jerk *Build up to a heavy single

WOD: 6 Rounds, Every 4:00 complete:

-20/15 Cal Bike/Row/Ski

-10 Thrusters (95/65)

-60 DU (x2 Singles)

POST: 4x10 Pallof Presses (Heavy RB)

PRE: Movement Standards

WOD: Partner Day! For time:

-150/130 Cal Bike/Row/Ski

-300 Russian KB Swings (70/53)

-100/85 Cal Bike/Row/Ski

-200 Wall Balls (20/14)

-50/35 Cal Bike/Row/Ski

-100 Box Jump Overs

*Athletes alt. reps and rest.

POST: Mobility

PRE: 6 Rounds, On the 2:00: 400/330m Row

WOD: For Time:

Buy-In: 75/50 Cal Bike/Ski

Directly Into… 3 Rounds:

-21 Chest to Bar Pull-Ups

-100' of Burpee Broad Jumps

POST: 50 GHDSU + 5 minutes hip mobility