PRE: Movement Standards

WOD: Partner Day! AMRAP 40:

-400m Run (Together)

-30 Ground-to-Overhead (95/65)

-30 Amer. KB Swings (53/35)

-30/25 Cal Row

-50' Forward Bear Crawl + 50' Reverse Bear Crawl (Each)

-30 Alt. WP Sit-ups (45/35)

POST: Mobility

PRE: 5 Sets, Every 2:00 Complete: 3 Front Squats (185/135), 5 Strict HSPU

WOD: 2 Rounds:

AMRAP 5:

-100m Run

-12 Lunges

-10 MB Sit-ups

*1 minute rest

AMRAP 5:

-15/12 Cal Bike

-12 Push-ups

-10 Alt. Renegade Rows

*1 minute rest

AMRAP 5:

-15/12 Cal Row

-12 Barbell Bent Over Rows

-10 Barbell Curls

*1 minute rest

POST: 2 Rounds: 20 Hollow Rocks, 10 Side Plank Hip Dips/side, 20 Russian Twists

PRE: Heavy Day

WOD: -Part 1: 12 minutes to work up to a 3RM Shoulder Press

-Part 2: 3 Sets: 5 Hang Snatches, 5 Hang Muscle Snatches, 5 Hang Snatches *Ramp up to your workout weight in 2 sets.

-Part 3: AMRAP 10: -5 Hang Snatches -15/12 Cal Bike/Row/Ski or 200m Run

POST: 3 Sets: 50′ Yoke Carry, 100′ Prowler Push, 150′ Farmers Carry (70/50)