PRE: Movement Standards

WOD: Partner Day! For time:

-120/100 Cal Bike

Then: 4 Rounds:

-20 DB Snatches (50/35)

-20 Dual DB Lunges

-100m Sandbag Carry

Then: 4 Rounds:

-20 Reverse Burpees

-20 Alt. Partner Sit-Ups

Then: 4 Rounds:

-30 V-ups

-30 Pendlay (95/65)

-100m Sandbag Carry

Then: -2000/1800m Row

POST: Mobility

PRE: 3 Sets/side: 7 SA DB Bench Press, 7 SA DB Bent Over Row

WOD: For time:

-400m Run

Then, 5 rounds of:

-10 TTB (K2E/KB V-ups)

-10 Box Jump Overs (24/20)

Then,

-400m Run

POST: 2 Sets: 30 Bicycles, 1:00 Plank

PRE: Heavy Day

WOD: Part I: AMRAP 20, For Load:

-3 Deadlifts

-3 Back Squats

-3 Weighted Dips

-1:00 Rest

Part II: Accumulate: 2 Minute Chin-Over Bar Hold, 2 Minute Hollow Hold

POST: NFT: 21-15-9: RB Sit-ups, Heavy Russian KB Swings