PRE: Heavy Day

WOD: Back Squat: 10-10-7-7-4-4-1-1

Then: 3 Rounds NFT:

-10 Strict TTB/TTR

-0:30 GHD Supine Hold (belly up)

-12 Close-Grip DB Floor Press

POST: 3 Rounds: 15 Banded Good Mornings, 15 Banded Pushdowns, 1 Banded Pallof Presses (6/side)

PRE: Movement Standards

WOD: Partner Day! For time:

-800m Run (Together)

Then 4 Rounds of:

-40/32 Cal Bike/Row/Ski

-30 Alt. DB Hang Clean to Overhead (50/35)

-20 Synchro.Sit-Ups

-40 Box Jump Overs (24/20)

-20 Sandbag Bearhug Front Squats

Finish with: -800m Run (Together)

POST: Mobility

PRE: Movement Standards

WOD: "1776" For Time: Teams of 3:

-KB Swings (53/35)

-Box Jumps (24/20)

-Air Squats

-Push-Ups

-Burpees

-Pull-Ups

-Sit-Ups

-Row (Cals)

-DU (x3 Singles)

-Wall Balls (20/14)

-WP G2O

-Dual DB/KB Push Press (50/35)

*As a team, complete a total of 1776 reps (148 reps per movement) in any order.

POST: Mobility