PRE: Movement Standards

WOD: Partner Day! For time:

-Buy in: 2000/1750m Ski

-Then, 4 Rounds:

-Round 1 & 3: 50 Ring Rows, 50 Goblet Squats (53/35)

-Round 2 & 4: 40 Amer. KB Swings (53/35) -100' Forward + 100' Reverse Bear Crawl/Partner

*30/24 Cal Bike after each round.

POST: 2 Sets: 12 Pallof Presses/side, 10 WP Prone Snow Angels, 0:30 Butterfly Stretch

PRE: EMOM x 12: Minute 1: 6 SDHP (Athletes choose a heavy load), Minute 2: 5-8 Strict Pull-ups, Minute 3: 12/9 Cal Bike

WOD: AMRAP 15:

-45 DU (x2 Singles)

-8 Deadlifts (135/95)

-6 Hang Cleans

-4 Push Jerks

POST: 3 Rounds: 12 Bird Dogs (6/side), 20 Hollow Rocks, 0:30 Lat/doorway stretch

PRE: 3 Sets: 8 Dual DB Bent Over Rows (Underhand grip), 6 Front Squats (165/115), 8 Ring Dips

WOD: For time: 30-20-10:

-Cal Row

-Single DB Box Step-Ups (50/35, 24/20)

Directly Into: 10-20-30:

-Hang Snatches (75/55)

-Wallballs (20/14)

POST: 30 Rower Seat Pike Pull-ins