PRE: Movement Standards

WOD: Partner Day! For time: 2 Rounds:

-100/85 Cal Bike/Row/Ski

-100 Box Jump Overs (24/20)

-100 Front Squats (95/65)

-100 Bar Facing Burpees

*Teams of 3

POST: 3x10 Single Arm Dumbbell Bench Press (Each Side), 3x:30 Plank/side

PRE: AMRAP 7: 5/Arm Landmine Presses, 0:10 Dual KB Row Hold, 0:15 Dual KB Static Squat Hold

WOD: On a 25:00 Clock: For time:

-3000/2600m Row/Ski

In remaining time AMRAP:

-10 HRPU

-20 Walking Lunges

-30 Russian KB Swings (70/53)

POST: 5:00 Cool down bike

PRE: 3 Sets: 4 Tire Flips, 20 Heavy RB Good Mornings, 25 Feet Elevated Weighted Sit-ups

WOD: For time: 30-20-10:

-Hang Cleans (115/85)

-Run (400-200-100)

Then: 10-20-30:

-S2O

-Run (100-200-400)

POST: 50 BB Floor Wipers