PRE: EMOTM x 9: Minute 1: 6 Push Jerks (Constant moderate load), Minute 2: 4 Split Jerks, Minute 3: 8 V-Ups + 0:20 Hollow Hold

WOD: For time: 5 Rounds:

-200m SB Run

-14/9 Cal Bike/Row/Ski

-7 Front Squats (135/95)

-5 Bar Muscle-Ups (10 C2B Pull-ups)

-200m Run

POST: 3 Sets: 5 Inchworms, 20 Sit-ups

PRE: Movement Standards

WOD: Partner Day! AMRAP 40:

-800m Run (Together)

-60 Wall Balls (20/14)

-40 Dual DB Step-Ups (50/35, 20")

-20 Single DB Devil Presses

-100/85 Cal Bike

-20 Single DB Devil Press

-40 Dual DB Step-Ups

-60 Wall Balls

POST: Mobility

PRE: 6 Sets: On the 1:30: 1 Power Clean, 2 S2O *Build up to a heavy complex.

WOD: For time:

-30 Back Squats (155/105)

-60 HRPU

-200m Farmer's Carry (2x70/53)

-20 Back Squats

-40 Sit-ups

-200m Farmer's Carry

-10 Back Squats

-20 Ring Dips

-200m Farmer's Carry

POST: 3 Sets: 16 Single Arm RB Lat Pull Downs (8/side), 20 Hollow Rocks