PRE: Movement Standards

WOD: Partner Day! "I’mma tired" AMRAP 40:

-800m MB Run (20/14)

-100 BB S2O (45/35)

-10 Tire Flips

-4, 200m Sled Push/Pulls

-50 Hang Cleans (115/85)

-50 Decline Push-Ups (30/24)

POST: Mobility

PRE: 3x8/leg: Bulgarian Split Squats, 3x12: DB Reverse Flyes, Accumulate 30 HS Shoulder Taps

WOD: For Time:

-5/4.3 mile Bike (5000/4250m Row/Ski)

*Every 4:00, including 0:00:

-20/15 Cal Row/Ski

-10 Burpees Over Rower/Barbell

POST: 3x8 Seated Bicep Curls, 5x5 Strict Pull-ups

PRE: Heavy Day

WOD: Push Press 3-3-3-3-3-3-3,

Then, 3 Sets:

-7 Ring Rows (Feet on Box)

-14 Single Leg Weighted Glute Bridges (7/Leg)

-21 Seated Banded Abductions

-28 Banded Pull Aparts

POST: 3 Sets: 15/12 Cal Ski, 20 Banded Sit-ups