PRE: Movement Standards

WOD: Partner Day! For time:

-25/20 Cal Bike/Row/Ski (Each)

Then, 4 Rounds of:

-12 Power Cleans (135/95)

-20 Sit-Ups

Then, -25/20 Cal Bike/Row/Ski (Each)

Then, 4 Rounds of:

-10 Power Cleans

-20 Wall Balls (20/14)

Then, -25/20 Cal Bike/Row/Ski (Each)

Then, 4 Rounds of:

-8 Power Cleans

-200' Bear Crawl

Then, -25/20 Cal Bike/Row/Ski (Each)

Then, 4 Rounds of:

-6 Power Cleans

-20 TTR (K2E)

POST: Mobility

PRE: Strict Press 5 × 5 (Moderate load), 3 rounds: 8 Strict Pull-Ups, 0:30 Hollow Hold

WOD: For time: 5 Rounds:

-10 Dual DB Walking Lunges (50/35)

-15 Amer. KB Swings (53/35)

POST: 3 Rounds: 10 Air Squats, 10 Banded Push-ups, 20 Banded Pull-Aparts, 20 Alt. Dead Bugs

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