PRE: Movement Standards

WOD: Partner Day! For Time:

-800m Partner MB Run

-10 Tire Flips

-100 Wall Balls (20/14)

-150m Prowler Push

-80 Amer. KB Swings (53/35)

-10 Tire Flips

-150m Prowler Push

-60 Burpee Box Overs (24/20)

-10 Tire Flips

-150m Prowler Push

-40 Shoulder to OH (135/95)

-10 Tire Flips

-150m Prowler Push

-200m Partner Sprint (together)

POST: Mobility

PRE: 3 Sets: 100m Sandbag Carry, 5 Bench Presses (Athletes choose heavy load), 20 Bulgarian Split Squats, 5 Bench Presses

WOD: For Time:

-21/15 Cal Row

-21/15 Cal Bike/Ski

-15/12 Cal Row

-15/12 Cal Bike/Ski

-9 Cal Row

-9 Cal Bike/Ski

Directly into: 21 Hang Clusters (155/105)

POST: 3 Sets: 5 Deficit HSPU, 1 Peg Board Ascent

PRE: Heavy Day

WOD: Power Snatch: 3-2-2-1-1-1

Then, NFT:

-70 Push Presses (45/35)

-60 Barbell Walking Lunges

-50 Push Presses

-40 Barbell Walking Lunges

-30 Push Presses

-20 Barbell Walking Lunges

POST: 50-40-30-20-10: Sit-Ups *10/8 Cal Ski after each set.