PRE: Movement Standards

WOD: Partner Day! For time: In teams of 3:

-60/45 Cal Bike/Row/Ski

-60 Box Jump Overs (24/20)

-60 Power Cleans (155/105)

-60 TTB (K2E/KB V-ups)

-60 Push Jerks

-60 Box Jump Overs

-60/45 Cal Bike/Row/Ski

-60 Box Jump Overs

-60 Power Cleans (135/95)

-60 TTB

-60 Push Jerks

-60 Box Jump Overs

-60/45 Cal Bike/Row/Ski

POST: Mobility

PRE: EMOTM x 7: 1 Back Squat *Athletes choose 1 heavy load to use.

WOD: "300" 10 Rounds For Time: -100m Run -10 Dual DB Movements (50/35) -15 Sit-ups

Round 1 – DB Push Press

Round 2 – DB Burpees

Round 3 – DB Power Cleans

Round 4 – DB Bench Press

Round 5 – DB Lunge Steps

Round 6 – DB Front Squats

Round 7 – DB Bent Over Rows

Round 8 – Alt. DB Snatches

Round 9 – DB Deadlifts

Round 10 – DB Thrusters

POST: 5 min Recovery pace Bike/Row/Ski

PRE: NFT: 3 Sets: 15 Single DB Forward Press (Squat Hold), 50-2 Count Mountain Climbers, 2 Rope Climbs

WOD: For time:

-100 Box Step-ups (24/20)

-100 Push-ups

-10 Clean and Jerks (155/105)

*Complete in any order

POST: 2 Sets: 1:30 Light Bike, 35 Weighted Sit-ups