PRE: 4 Sets: 10 Feet Elevated Glute Bridge, 8 KB Quad Extensions/side, 6 Sumo Deadlift High Pulls (115/75)

WOD: AMRAP 30:

-1000/850m Ski/Row (40/30 Cal Bike/800m Run)

-20 BB Bicep Curls

-1:00 Plank Hold

-20 Walking Lunges

-1000/850m Row/Ski (40/30 Cal Bike/800m Run)

POST: Banded Lat/Shoulder Stretch – 1 minute (0:30/side), Pigeon Pose – 1 minute (0:30/side), Half-Kneeling Hip Flexor Stretch – 1 minute (0:30/side), Seated Forward Fold with Shoulder Opener – 1 minute, Thread the Needle – 1 minute (0:30/side)

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