PRE: 3 Rounds: 75' Yoke Carry, 15 Weighted GHDSU, 10 Seated DB Strict Press

WOD: 5 Rounds: 2:30 Work/1:00 Rest between rounds:

-15/12 Cal Row

-30 DU (x2 Singles)

-10 Front Rack Lunges (95/65)

-Max Cal Bike

POST: 50 WP OH Sit-ups

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