PRE: 3 Sets: 8 Barbell Bent-Over Rows, 12 GHD Sit-Ups, 0:30 Static Bar Hang

WOD: For time: 4 Rounds:

-400m Run

-25 Front Squats (95/65)

POST: 2 Rounds: 8/6 Cal Reverse Bike, 30 WP Twist

PRE: Push Press 5-4-3-1-1-1 *Build up to a heavy single

WOD: For Max Calories: 20 Minute Bike/Row/Ski

*On the 0:00, 4:00, 8:00, 12:00 and 16:00:

-8 C2B Pull-ups

-8 Burpee Box Overs (24/20)

-50′ Dual DB Front Rack Walking Lunge (50/35)

POST: 3 Sets: 10 RB Good Mornings, 30 Glute Bridges

PRE: Movement Standards

WOD: Partner Day! "Agent Billy Clardy III" AMRAP 48: In teams of 3:

-Partner A: Run 400 meters

-Partner B performs AMRAP of:

-12 OH Plate Alt. Lunges (45/25)

-6 Burpees to Plate

-19 Plate G2O

-Partner C: Rest

*All partners rotate when Partner A finishes the run

*Wear a weight vest (20/14)

POST: Mobility