PRE: Movement Standards

WOD: Partner Day! "Pearl Harbor" For time:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a SB)

-Then, complete 12 rounds of :

-7 SB Clean and Push Presses

-41 Flutter Kicks (Odd Rounds)

-41 Mountain Climbers (Even Rounds)

-Finally, complete:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a SB)

POST: Mobility

PRE: 3 Sets: 15 BB Bent Over Rows (Underhand grip), 15 Front Squats (135/95), 4-5 Ring/Bar Muscle-ups (Transitions)

WOD: For time: 3 Rounds:

-5 Deficit HSPU

-10 OHS (115/85)

-15 Deadlifts

-Then: 3 Rope Climbs

-Then: 3 Rounds:

-5 Deficit HSPU

-10 OHS (115/85)

-15 Deadlifts

POST: 4 Sets: 5 Tempo Ring Rows, 10 WP V-ups

PRE: 7-7-5-5-3-3 Sumo Deadlift High Pulls *Build to a heavy set of 3, 5x5 Strict Pull-ups

WOD: For Time:

-1-2-3...8-9-10: Dual DB/KB Squats (50/35)

-10-9-8...3-2-1: Burpees over DB/KBs

POST: NFT: 250m Ski, 50 MB Russian Twist, 250m Ski, 40 MB Russian Twist, 250m Ski, 30 MB Russian Twist, 250m Ski