PRE: Movement Standards

WOD: Partner Day! “Seals” For Time:

-Buy-In: 2,006m Ski/Row

Then, 15 Rounds of:

-12 Dual DB/KB Thrusters (50/35)

-10 SB Cleans to Shoulder

-Cash-Out: 1 mile run (Together)

*Every 7 minutes, perform 22 Burpees (each), Time Cap: 40 minutes

POST: Mobility

PRE: 3 Sets: 8 Strict Presses (Moderate Load), 8 Bent Over Rows, 12 TTR

WOD: For time: 4 Rounds:

-50' DB OH Walking Lunge (50/35)

-30 Wall Balls (20/14)

-30 Box jumps (24/20)

POST: 3 Rounds: 20 Weighted Sit-ups, 12 Dual DB Hammer Curls, 0:45 Plank

PRE: Workout Set-up

WOD: For time:

-1 mile Run

-100/85 Cal Bike

-100/85 Cal Ski

-100/85 Cal Row

-1 mile Run

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