PRE: Movement Standards

WOD: Partner Day! AMRAP 35:

-12/9 Cal Bike/Row/Ski (A)

-10 Burpees Over DB (B)

-8 Single-Arm DB Thrusters (4 per arm, 50/35) (B)

-12 Box Jump Overs (24/20) (A)

-10 Hang Snatches (95/65) (A)

*0:00, 10:00, 20:00, 30:00 - 200m Team DB Run

*5:00, 15:00, 25:00 - 100' Partner Wheelbarrow Walk (Switch halfway)

POST: Mobility

PRE: 4 Sets: 250m Row, 10 GHD Sit-Ups, 25 ft Handstand Walk (50' Bear Crawl or 5 Strict HSPU)

WOD: "Give Em Pumpkin To Talk About" For time

-50 Wall Balls (20/14)

-50 Russian KB Swings (70/53)

-200m Run

-40 Wall Balls

-40 Russian KB Swings

-200m Run

-30 Wall Balls

-30 Russian KB Swings

-200m Run

-20 Wall Balls

-20 Russian KB Swings

-200m Run

-10 Wall Balls

-10 Russian KB Swings

-200m Run

POST: 5 minute unbroken plank *athletes may rotate sides, if broken complete 5 burpee penalty.

PRE: Heavy Day

WOD: AMRAP 20:

-1 Power Clean

-1 Front Squat

-40' Yoke Carry

-5 Sandbag-to-Shoulder

*Increase load on Power Clean and Front Squat each round.

POST: 3 Sets: 20 Bulgarian Split Squats or Pistols, 0:30 Rower Seat Plank Pulses