PRE: 3 Sets: 150m Sandbag Bear Hug Walk, 15 Barbell Good Mornings, 0:30 L-Sit

WOD: For time: 4 Rounds:

-300m Run

-25 Wall Balls (20/14)

-20 DB Hang Clean and Jerks (50/35)

POST: 100 RB Tricep Push-downs, 50 RB Pull-aparts, 50 RB Tricep Push-downs, 50 RB Pull-Aparts

PRE: OHS:3 Sets: 5 Reps (Load 1), 1 Rep (Load 2)

WOD: For Time:

50-40-30-20-10: Sit-ups,

25-20-15-10-5: Cal Bike/Row/Ski,

10-8-6-4-2: Deadlifts (275/185)

POST: 4x10 HS Shoulder Taps

PRE: Movement Standards

WOD: Partner Day! For time: 30 Rounds:

-6 Hang Snatches (95/65)

-6 Dual DB Thrusters (50/35)

-6 Cal Bike/Row/Ski

*Every 5:00 starting at 0:00 complete 200m team Sandbag and KB run.

POST: Mobility