PRE: 8 Minute Running Clock: 5 Deadlifts (Athletes choose a heavy load), 20 Handstand Shoulder Taps

WOD: For time:

-50 Jumping Alt. Lunges

-50 Pull-ups

-50 Push Presses (95/65)

-50 GHD Hip Ext. (Supermans)

-50 Burpees

POST: 3 Sets: 20 Floor Wipers, 12 Leg-Raises to Bar, 1:00 Front Plank Hold

PRE: 5 Sets: 15/12 Cal Bike/Row/Ski, 12 V-ups, 9 KB Gorilla Rows/side

WOD: AMRAP 10:

-5 Front Squats (185/125)

-10 Ring Dips

POST: 3 Sets: 10 Facedown Snow Angels (Light plates), 15 RB Good mornings, 20 Alt. Deadbugs

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