PRE: Movement Standards

WOD: AMRAP 30:

-30 Synchro Air Squats

-20 Deadlifts (225/155, each)

-200m Run (Together)

-10 HSPU (Box/Pike)

-5 Power Cleans (Each)

POST: 3 Sets: :20 L-sit hold, 15 Wall Sit + DB OH Press, 50-ft DB Bear Crawl (moderate DBs

PRE: 3 Sets: 1:00 Light Bike/Row/Ski + 20 Weighted Bulgarian Split Squats, 1:00 Light Bike/Row/Ski + 25' HS Walk (20 HS Shoulder Taps)

WOD: EMOTM x 16:

-Minute 1: 200m Run

-Minute 2: 5 Power Snatches (135/95)

-Minute 3: Max Burpee Pull-ups

-Minute 4: Rest

POST: 3 Sets: 20 GHDSU, 10 Inverted Barbell Rows, 8 Weighted Bench Dips

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)