PRE: Movement Standards

WOD: Partner Day! "Caleb Erickson" For time: 5 Rounds:

-400m Sandbag Carry

-30 HRPU

-30 Plate Ground-to-Overheads (45/35)

-30 Overhead DB Walking Lunges (50/35)

POST: 3 Sets: 8 DB Hammer Curls, 10 Bent Over DB Rows, 20 Banded Good Mornings

PRE: 7 Sets, On the 1:30: 15/12 Cal Bike, Max Wall Walks

WOD: "QF Workout 2" For time: 3 Rounds:

-50 Wall Balls (20/14)

-50 Lateral Burpee Box Jump-overs (24/20)

POST: 3 Sets: 20 Hollow Rocks, 20 Russian MB Twists, :30 Forearm Plank Hold

PRE: 3 Sets: 10 Kneeling Single Arm DB Press (Each Side), 10 Bar Hip Thrusts (125/85), 15 Close Grip Ring Rows

WOD: For time: 5 Rounds:

-300/250m Row/Ski

-10 Deadlifts (225/155)

POST: 3 Sets: 21 DB Floor Presses, 24-20-16 GHD Sit-Ups