PRE: Movement Standards

WOD: Partner Day! For time:

-90/75 Cal Bike/Row/Ski

-60 DB Hang Snatches (50/35)

-60 Deadlifts (225/165)

-60 Burpee Bar Overs

-60 Push Jerks (135/95)

-60 Goblet Squats

-90/75 Cal Bike/Row/Ski

-60 Goblet Squats

-60 Push Jerks (135/95)

-60 Burpee Bar Overs

-60 Deadlifts (225/165)

-60 DB Hang Snatches

-90/75 Cal Bike/Row/Ski

POST: Mobility

PRE: 4 Sets: 8 Sumo Deadlift High Pull (Light Load), 16 Dual DB Bulgarian Split Squats (8/side)

WOD: EMOTM x 15:

-Minute 1: 10 DB Strict Presses (2x50/35)

-Minute 2: 20 Wall Balls (20/14)

-Minute 3: 0:40 Hollow Hold

POST: 3 Sets: 8 Ring Dips, 15 GHD Hip Extensions

PRE: Movement Standards

WOD: For time: 2 Rounds:

-500/450m Row

-30 Walking Lunges

-20 Sit-ups

-10 Ring Rows

-500/450m Ski

-30 Box Step-ups

-20 Crunches

-10 Ring Rows

-50/40 Cal Bike

-30 Russian KB Swings (53/35)

-20 V-ups

-10 Ring Rows

POST: 3 Sets: 10 Chainsaw Rows, 20 Banded Chest Pulls, 10 Hollow Rocks