PRE: Movement Standards

WOD: Partner Day! For time:

-800m MB Team Run (20/14)

-30 Power Snatches (135/95)

-40 Burpee Box Overs (24/20)

-90 KB Goblet Squats (53/35)

-800m MB Team Run

-90 KB Goblet Squats (53/35)

-40 Burpee Box Overs

-30 Clean & Jerks

-800m MB Team Run

POST: Mobility

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