PRE: Movement Standards

WOD: Partner Day! "Pearl Harbor" For time:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a KB)

-Then, complete 12 rounds of :

-10 Dual DB Front Squats (50/35)

-41 Flutter Kicks (Odd Rounds)

-41 Mountain Climbers (Even Rounds)

-Finally, complete:

-80 Push-Ups

-2000m Row/Ski (Partner Hold a KB)

POST: Mobility

PRE: 3 Sets: 10 Bar Hip Thrusts (115/75), 0:30 Heavy BB Front Rack Hold (205/125), 0:45 Forearm Plank Hold

WOD: "Jack" AMRAP 20:

-10 Push Presses (115/75)

-10 Amer. KB Swings (53/35)

-10 Box jumps (24/20)

POST: 3 Sets: 15 Ring rows, 20 Hollow rocks, 0:20 Banded lat stretch/side

PRE: For time: 500m Ski, 25/18 Cal Bike, 500m Ski *7 minute cap.

WOD: For time: 3 Rounds:

-35 DB Snatches (50/35)

-35 Weighted Sit-ups (35/25)

-1000/850m Row

POST: 3 Sets: 12 RB Hamstring Curls, 10 DB Hammer Curls (Light)