PRE: Movement Standards

WOD: Partner Day! For time:

-200/170 Cal Bike/Row/Ski

Then: 3 Rounds:

-50 HRPU

-50 Single DB Box Overs (24/20)

-50 Dual DB Front Squats (50/35)

POST: Athlete chooses 3 core movements, complete 30 reps each

PRE: 9 Sets: 1 Pausing Back Squat, 1 Back Squat (Sets 1-3: Load 1, Sets 4-6: Load 2, Sets 7-9: Load 3)

WOD: Two EMOTMs for 14 minutes:

EMOTM x 6:

-9 C2B Pull-Ups

-36 Power Cleans (155/105, total)

Rest 2 minutes

EMOTM x 6:

-9 TTB (K2E/KB V-ups)

-36 S2O (115/75, total)

POST: 2 Sets: 1:30 Light Bike, 35 Weighted V-ups

PRE: 5 Sets: 100m Dual KB Front Rack Carry (40/30), 50m Prowler Push

WOD: For time: 8 Rounds:

-8 Hang Snatches (95/65)

-30 DU (x2 Singles)

POST: 3 Sets: 20 Floor Wipers, 20 Oblique Crunches/side Ring Dips , :30 Side Plank Hold/side