PRE: Movement Standards

WOD: Partner Day! "Chad" For time:

-1,000 Box Step-Ups (20)

*Partners alt. box step-ups and 2 Rounds of: 5 HSPU, 10 Bradford Presses, 100m run

POST: Mobility

PRE: EMOTM x 8: 3 Elevated Deadlifts (Athletes choose a heavy load)

WOD: For time:

-800m Run/1000m Row

-21 Shoulder presses (95/65)

-800m Run/1000m Row

-21 Push presses

-800m Run/1000m Row

-21 Push Jerks

POST: 2 Sets: 20 R/L Oblique Crunches, 20 V-ups, 250/225m Ski

PRE: EMOTM x 9 (3 Rounds): Minute 1 – 5 Back Squats (Load 1), Minute 2 – 3 Back Squats (Load 2), Minute 3 – 1 Back Squats (Load 3)

WOD: "The Fire Chief" 6 Rounds, Every 3 minutes complete:

-6 Burpees

-18 Alt. DB Snatches (50/35)

-7 TTB (K2E/KB V-ups)

-9 Goblet Squats

POST: 50 Abmat Sit-Ups, 50 Alt. Pistols, 50 Abmat Sit-Ups