PRE: EMOTM x 12: Odd Minutes: 10 Dual DB/KB Box Step-ups (24/20), Even Minutes: 5 Push Presses (135/95)

WOD: On a 25 minute clock, 5 rounds for max distance of:

-Bike/Row/Ski for 50 seconds, rest 10 seconds

-Bike/Row/Ski for 40 seconds, rest 20 seconds

-Bike/Row/Ski for 30 seconds, rest 30 seconds

-Bike/Row/Ski for 20 seconds, rest 40 seconds

-Bike/Row/Ski for 10 seconds, rest 50 seconds

POST: 3 Sets: 10 Strict Knees to elbow, :20s Hanging L-Sit

PRE: Movement Standards

WOD: Partner Day! "Tuder" For Time:

-1 mile Run (together)

-31 Push-Ups (each)

-Then, 20 Rounds (Alt. every round) of:

-3 Deadlifts (135/95)

-3 Clean and Jerks

-3 Front Squats

-Then, perform:

-31 Push-Ups (each)

-1 mile Run (together)

 POST: Mobility

PRE: 5 Sets: 3 Power Snatches + 2 Hang Snatches + 1 OHS *Build to heavy complex

WOD: For time: 3 Rounds:

-25/21 Cal Row/Ski

-21 Bar Facing Burpees

-15/12 Cal Bike

-12 Thrusters (95/65)

POST: 3 Rounds: 20 Banded Dead Bugs, 20 Hollow Rocks