PRE: Movement Standards

WOD: Partner Day! "Partner II" For time:

-4000/3600m Row

-100/85 Cal Bike

-2,000/1700m Ski

-1000m Run

*Every 5 minutes starting from 0:00, each partner completes:

-10 Bar Facing Burpees

-10 Thrusters (95/65)

-3 Ring Dips.

*Partners can continue to accumulate meters/cals while other completes burpees/thrusters/ring dips.

POST: Mobility

PRE: 5 Sets: 250m Row, 2 Hang Snatches, 2 Overhead Squats *Build up to a heavy complex.

WOD: AMRAP 12:

-10 SA DB Push Presses (Left) (50/35)

-15 SA Front Rack Walking Lunges (Left)

-10 SA DB Push Presses (Right)

-15 SA Front Rack Walking Lunges (Right)

POST: 10 Slow Tempo Skin-the-Cats, 20 Weighted Hollow Rocks, 20 Arch Rocks

PRE: 3 Sets: 50 Crossovers, 35/25 Cal Ski, 7 Sumo Deadlift High Pulls (125/85)

WOD: EMOTM x 20:

-Minute 1: 16/12 Cal Bike

-Minute 2: 15 DB Push-ups

-Minute 3: 2 Bear Complexes (135/95)

-Minute 4: Rest

POST: 2 Rounds: 50' Forward Bear Crawl, 30/Side Oblique Crunches, 50' Reverse Bear Crawl, 30 Crunches