PRE: EMOTM x 12: Odd: 0:50 Crossover Jump Ropes, Even: 3 Front Squats + 3 Jerks (135/95)

WOD: 4 Rounds: 4:00 work/1:30 rest,

-22/18 Cal Bike

-22/18 Cal Row

-Max Wall Walks

POST: 50-35-20: RB Good mornings, Mini-band side steps

PRE: Movement Standards

WOD: Partner Day! “Mark & Dennis" For time: 8 Rounds:

-4 Box Jumps (each) (34/28 in, switch every rep)

-18 Deadlifts (245/170 lb) / Hang Hold*

-7 Synchronized Bar Facing Burpees

-36 Wall Ball Shots (20/14 lb, switch every 6 reps)

* While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as necessary.

*Time Cap: 40 minutes

POST: Mobility

PRE: EMOTM x 8: 2 Power Squat Snatches, 1 Hang Squat Snatch *Athletes choose moderate that can be cycled

WOD: For time:

-1000/850m Row/Ski

-50 Sit-ups

-25 GHD Hip Ext. (Supermans)

-45 Dual KB SDHP (40/25)

-50 Sit-ups

-25 GHD Hip Ext.

-1000/850m Row/Ski

POST: 2 Sets: 1:00 Low Plank, 15 Hamstring Curls (Banded from rig)