PRE: Movement Standards

WOD: Partner Day! "Pair-Up Throwdown" For time:

-30 Synchro Deadlifts (185/125)

-30 Synchro Bar Facing Burpees

-400m Run (Together)

-20 Synchro Deadlifts

-20 Synchro Bar Facing Burpees

-400m Run (Together)

-10 Synchro Deadlifts

-10 Synchro Bar Facing Burpees

-400m Run (Together)

Rest 5 minutes

-10 Synchro Front Squats (95/65)

-10 Synchro Pull-Ups

-400m Run (Together)

-20 Synchro Front Squats

-20 Synchro Pull-Ups

-400m Run (Together)

-30 Synchro Front Squats

-30 Synchro Pull-Ups

-400m Run (Together)

POST: Mobility

PRE: 3 Rounds: 21/15 Cal Ski, 15/12 Cal Row, 2 Peg Board Climbs/8 Strict Pull-ups

WOD: For Time:

-1 Mile Run

-5 Wall Walks

-50 DB Snatches (50/35)

-5 Wall Walks

-500m Row

-5 Wall Walks

-30 Back Squats (155/105)

-5 Wall Walks

POST: Tabata Hollow Holds

PRE: Dual KB Complex: 5 Sets: 5 Russian Swings (40/30), 5 Hang Cleans, 5 Thrusters, 5 Burpee Deadlifts

WOD: AMRAP 14:

-1200m Ruck (50/35)

-24 TTB (K2E/KB V-ups)

-12 Push Jerks (185/125)

-Max distance bear crawl with your ruck in the remaining time.

POST: 30-20-10: Single KB Wall Sit Shoulder Presses, KB Russian Twist