PRE: Movement Standards

WOD: Partner Day! "Wildfire" For time:

-1600m Run

-50 Thrusters (95/65)

-50 Bar Over Burpees

-800m Run

-30 Thrusters

-30 Bar Over Burpees

-400m Run

-20 Thrusters

-20 Bar Over Burpees

POST: 3 Sets: 12 Gorilla Rows (6/arm), 40 Flutter Kicks, 100m KB Front Rack Carry

PRE: 6 Sets, Every 1:45 Complete: 10 Landmine Presses (5/side), 10 DB Pull Overs

WOD: For time: 14-12-10-8-6-4:

-C2B Pull-ups

-Box Jump Overs (30/24)

*10/7 Cal Bike after each set.

POST: 3 Sets: 20 Hollow Rocks, 15 Mini-Band Side Steps (each direction), 15 Weighted V-Ups, 0:30 Couch Stretch per leg

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)