PRE: Movement Standards

WOD: Partner Day! For time: 4 Rounds:

-50/42 Cal Bike

-300m Sandbag Bear Hug Carry

-30 S2O (115/75)

POST: 3 Sets, 20 GHD Sit-Ups, 15 Hanging Knee Raises

PRE: 2-4-6-8-10: Deadlifts (Athletes choose a moderate/heavy load) *8 Pallof Presses/side after each set

WOD: For Time:

-400m Run

-50 Thrusters (75/55)

-800m Run

-3 Rounds: 20 HRPU, 10 TTB (K2E/KB V-ups)

-400m Run

-50 Thrusters

POST: Tabata: Hollow Hold (0:20/0:10)

PRE: Movement Standards

WOD: "Saffa"

-Buy-In: 20 Burpees

EMOTM x 20:

-Minute 1: 15/12 Cal Bike/Row/Ski

-Minute 2: 20/15 Plate G2O (45/25)

-Minute 3: 20 Sit-Ups

-Minute 4: 6 Devil Press Thrusters (2x35/20)

-Minute 5:

Rest Repeat x 4

Then, EMOTM x 20:

-Minute 1: 6 Dual KB Deadlifts + 6 KB Swings + 6 Dual KB Thrusters (53/35)

-Minute 2: 50 Single-Unders

-Minute 3: 12 Alt. DB Snatches (53/35)

-Minute 4: 10 No Push-up Burpees

Repeat x 5

-Buy-Out: 18 Burpees

POST: Mobility