PRE: Movement Standards

WOD: Partner Day! For time:

-1000/850m Ski

-80 Deadlifts (135/95)

-1000/850m Row

-40 Front Squats

-1 mile Run

-40 S2O

-1 mile Run

-40 Back Squats

-1000/850m Row

-80 Deadlifts

-1000/850m Ski

POST: Mobility

PRE: 3 Sets: 20 Single DB/KB Bulgarian Split Squats, 15 WP Hollow Rocks (15/10), 10 Dual DB Bent Over Rows

WOD: AMRAP 16: 3-6-9-12…

-Hang Snatches (95/65)

-OHS

*200m Run after each set of OHS.

POST: 3 Sets: 12 BB Glute Bridges, 5 Strict Pull-ups, 0:30 Wall Sit

PRE: On the 2:00 x 4 Rounds: 18/14 Cal Bike, HS Walk Practice

WOD: For time:

-100' Walking lunge -21 Ring Rows -42 Sit-ups

-100' Walking lunge -18 Ring Rows -36 Sit-ups

-100' Walking lunge -15 Ring Rows -30 Sit-ups

-100' Walking lunge -12 Ring Rows -24 Sit-ups

-100' Walking lunge -9 Ring Rows -18 Sit-ups

-100' Walking Lunge -6 Ring Rows -12 Sit-ups

POST: 40 RB Tricep Push-downs, 40 RB Pull-aparts, 20 RB Tricep Push-downs, 20 RB Pull-Aparts