PRE: Movement Standards

WOD: Partner Day! For time:

-50 Cal Standing Bike

-50 SB Box Overs (24/20)

Then: -6 Rounds:

-200m Team Dual DB/KB Run (1 DB or KB each)

-20 Dual DB/KB Push Jerks (35/20)

-20 Hang Squat Cleans (135/95)

*Partners alt. work and rest as needed.

POST: Mobility

PRE: EMOTMx10: Even minutes: 1 C2B Pull-up, 2 Toes to Bar, 1 C2B Pull-up, 2 Toes to Bar, 1 C2B Pull-up, Odd minutes: 6 KB Snatches (70/53)

WOD: For time: 3 Rounds:

-20 Power Cleans (115/85)

-15/10 Cal Bike/Row/Ski

-20 Single DB/KB Reverse Lunges (50/35)

-15/10 Cal Bike/Row/Ski

POST: 100 WP Russian Twist

PRE: Deadlift *In a 10 minute window, build up to a heavy set of 10 unbroken.

WOD: -On the 0:00 – 1 Mile Run

-On the 10:00 – 800 Meter Run

-On the 15:00 – 400 Meter Run

-On the 20:00 – 1 Mile Run

-On the 30:00 – 800 Meter Run

-On the 35:00 – 400 Meter Run

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups