PRE: 3 Sets NFT: 50m Yoke Carry, 100m Prowler Push, 150m Front Rack Dual KB Carry

WOD: 5 Rounds:

-1 Minute: Wallballs (20/14)

-1 Minute: S2O (95/65)

-1 Minute: Cal Bike

-1 Minute: Rest

POST: 50 Sit-ups, 30 HRPU, 10 Ring Dips

PRE: NFT: 15-12-9-12-15: Toes to Ring/Bar, Deadlifts (225/155)

WOD: For time:

-200m Row

-0:30 Plank Hold

-400m Row

-1:00 Plank Hold

-600m Row

-1:30 Plank Hold

-800m Row

-2:00 Plank Hold

-1000m Row

-2:30 Plank Hold

*Forearms/Straight arms only planks.

POST: 3 Rounds: 6 DB Calf Raises/side, 10 Ring Rows

PRE: Movement Standards

WOD: Partner Day! For time:

-400m Run/500m Row (P1: 400m Run/P2: 500m Row)

-4 Rounds: 2 Rope Climbs, 6 Dual DB Devil’s Presses (50/35), 9 Burpee Box Overs (30/24)

-400m Run/500m Row

-4 Rounds: 6 Chest-to-Bar, 12 DB Burpees Deadlifts, 18 Box Jumps

-400m Run/500m Row

-4 Rounds: 9 Squat Cleans (155/115), 36 DB Snatches, 27 Box Jump Overs

-400m Run/500m Row

POST: Mobility