PRE: Movement Standards

WOD: Partner Day! For time:

-400m Run Together

-100 Hang Snatches (95/65)

-100/85 Cal Bike

-100 Front Squats (115/75)

-400m Run Together

-100 Syncrho. HRPU

-100/85 Cal Ski

-100 Hang Cleans (95/65)

-400m Run Together

*Partners alt. work and rest.

POST: Mobility

PRE: 7 Sets: Every 1:30: 50m Prowler Push, 50m Sprint

WOD: For time: 10 Rounds:

-200m Run

-2 Ring Muscle-ups (3 Ring rows + 3 Ring dips)

POST: 3 Sets: 20 Sit-ups, 0:45 Ring Hang

PRE: Heavy Day

WOD: EMOTM x 17:

-Minute 1: 3 Push Jerks

-Minute 2: 6 Hang Cleans

-Minute 3: Rest

*Build to a heavy Complex

Then: 3 Sets:

-100m Farmer Carry (50/35)

-6 Tire Flips

-25' HS Walk (30 HS Shoulder Taps)

POST: AMRAP 5: Ski Strokes, V-ups (1-1, 2-2…)