PRE: Movement Standards

WOD: Partner Day! For time:

-4 Rounds: 50/42 Cal Row, 30 Dual DB Front Squats (50/35)

-3 Rounds: 10 ‘1 fer1’ Tire Flips, 20 Ground to Overhead (135/95)

*Athletes Cash out with: 600m Prowler Push or 1600/1400m Ski or 800m Backward Sled Pull

POST: Mobility

PRE: 5 Sets: 1 Deadlift, 1 Hang Clean, 2 Power Cleans *Build to a heavy complex.

WOD: AMRAP 20:

-30 Amer. KB Swings (53/35)

-30 Push Presses (95/65)

-21/15 Cal Bike/Row/Ski

-30 TTR (K2E)

POST: 3 Rounds: 10 RB Hamstring Curls, :90 Wall Sit

PRE: 5 Sets, On the 2:00: 50′ Single DB OH Walking Lunge (50/35), 6 Strict HSPU

WOD: For time:

-200 Double Unders (x2 Singles)

-1000m Run

-75/62 Cal Bike

POST: 1:00 L-Sit, 1:30 Hip Extension Hold (GHD), 2:00 SB Bear Hug Hold