PRE: EMOTM x 10: Odd Minutes: 3 Front Squats, Even Minutes: 6 Back Squats (Athletes choose a heavy load)

WOD: For Time:

-1 mile Run

Directly into 10 Rounds:

-3 Power Cleans (155/105)

-6 Pushups

-9 Air Squats

POST: 2 Sets: 20 Right Oblique Crunches, 20 Crunches, 20 Left Oblique Crunches

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