PRE: Movement Standards

WOD: Partner Day! "Simon" For Time:

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold (50/35))

-200 Ring Rows (Overhead Plate Hold (45/25))

-44 Synchro. Plate Thrusters (45/25)

-2,021m Row/Ski (1 mile run)

-44 Synchro. Plate Thrusters (45/25)

-200 Ring Rows (Overhead Plate Hold)

-100 Push-Ups to Box Step-Ups (24/20, DB Goblet Squat Hold)

POST: Mobility

PRE: EMOTM x 3: 3 Deadlifts, 1 minute rest, EMOTM x 3: 2 Deadlifts, 1 minute rest, EMOTM x 3: 1 Deadlifts *Increase in load each minute building up to a heavy single.

WOD: 4 Rounds: Every 4 minutes complete:

-40 DU (x2 Singles)

-20/17 Cal Bike/Row/Ski

-10 DB Snatches (70/50)

POST: 4 Sets: 10 TTR, 4 Turkish Get-ups

PRE: NFT: 200m Forward Sled Pull, 200m Backward Sled Pull, 30 GHD Hip Extensions, 40 BB Good Mornings, 50 Leg Lifts (to bar)

WOD: AMRAP 12:

-1 Rope Climb

-3 Front Squats (135/95)

-3 Push Presses

-1 Rope Climb

-4 Front Squats

-4 Push Presses

-1 Rope Climb

-5 Front Squats

-5 Push Presses

*Add 1 squat and 1 press each round.

POST: Tabata: Hollow Hold (0:20/0:10)