PRE: 2 Sets: 10 Bulgarian Split Squats (5/side), 20 Banded Terminal Knee Extensions (10/side), 20 Glute Bridge Marches (10/side)

WOD: Every 10 minutes on the 10 x 4 sets:

-1000/850m Row/Ski

-20 Box Step-Ups (24/20)

-25/20 Cal Bike

POST: 3 Rounds: 12 Alt. Zottman Curls, 12 Triceps Kickbacks, 20-2 Count Bicycles, 3 Lap Light Jog

PRE: Movement Standards

WOD: Partner Day! "Goose" For time:

-106 Deadlifts (135/95)

Then, 7 rounds of:

-15 Pull-ups

-15 Thrusters (95/65)

-15 Russian KB Swings (70/53)

Then, 500m Row/Ski (25/21 Cal Bike) *Each

POST: Mobility

PRE: 10 Rounds, Every 0:45: 2 Box Front Squats (Choose a constant moderate/heavy load), 4x6 Push Press *Work up to a heavy set of 6.

WOD: For time: 6 Rounds:

-10 Dual DB Farmer Step-Ups (2x50/35)

-10 Single DB Devil Presses (50/35)

-10 Dual DB Farmer Step-Ups

*1 minute rest between rounds.

POST: 3 Sets: 5 Ring Rows, 10 Front Rack Reverse Lunges (Athletes choose a heavy load), 0:20 Front Squat Hold